Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep
3 sets:
8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.
:20 Single Arm ring plank (Each Arm)
8 Half kneeling singl arm kettlebell press (Each Arm)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
5. Workout Prep – (Perform after the bike)
2 Ring Muscle Ups
20 Max Double Unders
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)
2 Burpees Over Bar
OG class
Metcon (4 Rounds for reps)
AMRAP 2 Minutes
10 Burpee Pull Ups
Max Double Unders (OR Single Under)
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (95/65)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Burpee Pull Ups
Max Double Unders (OR Single Under)
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (95/65)
Max Burpee Over Bar
OG Compete
Metcon (4 Rounds for reps)
AMRAP 2 Minutes
10 Ring Muscle Ups
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
15 Power Clean and Jerks (115/80)
Max Burpee Over Bar
strategy
STIMULUS and GOALS
How to Pace: SPRINT. Two minutes is going to go fast! Go out hard and strong from the beginning.
How it should Feel: GASSY & GRIPPY! Expect a grip and lung burn on this one!
WORKOUT STRATEGY & FLOW
Double unders: aim for unbroken and quick double unders to finish the sets.
Burpee over bar: these should be a hard and consistent pace; push yourself!
Ring & Bar Muscle Ups: Aim for big or close to unbroken sets here.
*Power snatch & power clean and jerk: aim for close to unbroken sets here. Focus on using the legs and relaxing the grip overhead.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Run “lactate threshold” workout
Metcon (Time)
Run “Threshold” Workouts
4x200m at fast pace,
4x200m at faster pace,
4x200m at fastest pace,
Rest = 200m easy recovery jog b/t all reps
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