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/Activation and Increasing Heart Rate
3 Sets
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)
4. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
3/2 Calorie Row
OG class
Metcon (4 Rounds for time)
4 Sets (1 Set every 5 minutes)
40 Wall Balls (20/14)
20/16 Calorie Row
OG Compete
Metcon (4 Rounds for time)
4 Sets (1 Set every 5 minutes)
50 Wall Balls (20/14)
25/20 Calorie Row
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Not a sprint but not a walk in the park. Ignore the burn and push to keep the high rep sets and consistent row pace. We do want to CHALLENGE ourselves to keep big sets and hold aggressive rowing [ace
How it should Feel: LACTIC ACID PARTY! Legs are getting hit from both directions with this one so stay steady and maintain good quality movement.
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken!!! Time to see what you are made of. The Worst case is 2 sets but definitely scale weight to try for unbroken. Keep your candace smooth, roll the arms out with every throw and breathe!!!!
Row: After a big set of wall balls the goal is to just get on the row, start pulling into a recovery pace for the first 5-8 calories and then settle into a moderate 75% effort.
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. Movement Prep/Activation (perform after the run)
2-3 Sets
300m Ski
10 Half Kneeling Single Arm Dumbbell Press (each side) (Light/Moderate)
10 Single Arm Ring Rows
5 V Push Ups
2 Tempo Strict Pull Ups (SLOW Descent)
4. Workout Prep
1 Set (at workout pace):
2 Strict Deficit Handstand Push Ups (at workout deficit)
2 Weighted Strict Pull Ups (at workout weight)
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Deficit Handstand Push Ups (4″/2″)
Weighted Strict Pull Ups (50/35)
strategy
TARGET SCORE
Target Time: sub 11 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is meant to be challenging, but controlled to avoid burning out.
How it should Feel: MUSCLE ENDURANCE will be at its peak with the double bang on your upper body. Be smart on when to break and don’t rush getting into the movements.
WORKOUT STRATEGY & FLOW
Strict Deficit HSPU: Look to break into multiple sets to avoid blowing up. Try to avoid long pauses for over a few seconds at the top and never rest at the bottom.
Weighted Strict Pull Ups: Supinated or pronated grip can be used and should be altered to avoid draining one muscle group. Make sure to reach full extension at the bottom and find a pull up bar that’s right at your standing max reach for smoother transitions.
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