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
2-3 Sets
1:00 Cardio (your Choice)
8 Single Arm Kettbell Swings (each Side) (light/moderate)
12 Alternating V Ups
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
5 Kettlebell Swings (at workout weight)
5/4 Calorie Bike Erg
5 GHD SIt Ups
5/4 Calorie Ski
2 Sandbag Cleans (at workout weight)
OG (class and compete)
Metcon (No Measure)
4 rounds
7 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 15/12 Calorie Ski
Min 4: 15 GHD SIt Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 power cleans (185/125)
Min 7: Rest 1:00
strategy
TARGET SCORE
Score this one by checkmark
Target time each minute: Sub 40 seconds
Time Cap each minute: 50 seconds
STIMULUS and GOALS
How to Pace: STEADY & CHALLENGE! We want you to maintain a consistent pace minute to minute, but push yourself within each minute to hold onto a fast pace since rest is built in for you!
How it should Feel: GASSY then CARDIO! This one will start out with more elevated heart rate but you will settle into a sustainable discomfort as the workout moves on.
WORKOUT STRATEGY & FLOW
Machines: Work to move fast here and get at least 15 seconds of rest each minute!
GHDS & Kettlebell swings: Smooth and unbroken is the aim. Work to be efficient and use those hips on the swings and launch yourself with your quads and hands on the GHDS
Sandbag Cleans: Pick it up, launch it and get right back to it! Don’t slow down on these and you will get the most rest here!
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