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
10-15 Minutes Moving through:
250m Ski OR Row
10 Inchworms
10 Box Jumps with Step Down
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski (OR 5/4 Calorie Row OR 50m Run)
2 Burpee Box Jump Overs (24″/20″)
5. Movement Prep – (perform after the metcon)
3 sets
6 Single Arm Dumbbell Split Snatch (6/6)
10 Slow Ring Rows
20 KB Goblet Hold Walking Lunge
OG class
Metcon (Time)
AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
70 Burpee Box Jump Overs (24/20)
-Rest 1 minutes between sets-
Continue with 2 mins on/1 min off until 70 Burpee Box Jump Overs are completed. *
OG Compete
Metcon (Time)
AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
100 Burpee Box Jump Overs (24″/20″)
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed. *
strategy
TARGET SCORE
Target Time: sub 14 minutes (counting the 1:00 rest each set)
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: This workout is a SPRINT and try to recover, and by sprint we mean controlled and somewhat maintainable (around 85-90%) with a 1:00 recovery. You have to take some chances early on to finish this workout faster than the rest. 1 extra burpee each set goes along way.
How it should Feel: You are going to feel everything in this workout if you approach it right. Sure you can take the easy route and coast the row into a few burpees and drag it out….That’s crap! Sell your soul!
WORKOUT STRATEGY & FLOW
Ski: Don’t hold back on this, pacing should be around 90%. Don’t hold your breath (common sense) breathe through the motion and look to somewhat recover the last 1-2 calories for a smoother transition. Goal should be sub 40 seconds.
Burpee Box Jump Overs: You have to have a realistic goal to finish within the target time. Reps need to smooth and non-stop, try and see if you can hold 15-20 reps to finish near the target time.
If the ski takes you sub 40 seconds then that means with a 5 second transition you should have roughly 75 seconds of work. If you can average 3-4 reps every 15 seconds that puts you right on pace, anything extra is very helpful down the road.
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