Open Gym Strength and Conditioning – CrossFit
Warm-up
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. Movement Prep/Activation and Increasing Heart Rate
5:00 easy bike
-then-
2-3 Sets
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows (OR Body Rows)
4. Workout Prep
1 set (at workout pace)
Run 100m
1 Rope Climb
1 Power Clean and Jerk (at workout weight)
1 Power Snatch (at workout weight)
OG class
Metcon (6 Rounds for reps)
23 Minute Clock
0:00-3:00
Run 350m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
8:00-11:00
Run 350m
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
Run 350m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
20:00-23:00
Run 350m
Max Power Snatches (135/95)
OG Compete
Metcon (6 Rounds for reps)
23 Minute Clock
0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
strategy
TARGET SCORE
Score is reps each set (The run does not count for reps)
Target reps sets 1 & 4: 4+
Target reps sets 2, 3, 5 & 6: 8+
Minimum reps before scaling sets 1 & 4: 2
Minimum reps before scaling sets 2, 3, 5 & 6: 4
STIMULUS and GOALS
How to Pace: Steady! The volume will add up so aim to maintain a speed on the run you can hold throughout and not stop moving on the work after the run!
How it should Feel: CARDIO! This longer piece will be a mainly aerobic one when its all said and done!
This is a play on a crossfit.com workout but Mayhem style. We want you to work on a fast running pace that you can hold onto each workout while not having to rest before beginning work after each run.
WORKOUT STRATEGY & FLOW
Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here. You should have at least 60 seconds of work after each run.
Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!
Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Redip under each rep for the push jerk to cycle faster.
Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!
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