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
10-15 Minutes Moving Through
1:00 Machine (your choice)
10 Wall Shoulder Opener
20 Shoulder Taps in Handstand
10 Dumbbell Suitecase Deadlifts (moderate) (each side)
5 One Arm Hang & Shrug (each side)
4 Kip to Swing, 2 Strict Pull Ups
4. Workout Prep
1 Set (at workout pace):
2 Deadlifts (at workout weight)
15′ Handstand Walk
2 Bar Muscle Ups
5. Movement Prep – (Perform after the metcon)
3 sets:
20 seconds HEAVY Front rack Hold (like super duper heavy!)
5 Barbell Split Thruster (each leg)
OG class
Metcon (Time)
5 Rounds
15′ Handstand Walk
11 Deadlift (185/125)
15′ Handstand Walk
5 Bar Muscle Ups
OG Compete
Metcon (Time)
5 Rounds
50′ Handstand Walk
10 Deadlift (275/185)
50′ Handstand Walk
10 Bar Muscle Ups
strategy
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
How to Pace: STEADY pacing with smart, calculated rest stops to keep consistent round times. If you hit on all cylinders and pace perfect can finish with a bang and find that PAIN CAVE on the last round!
How it should Feel: GASSY and GRIPPY, be smart of the both bar movements to not push to the breaking point early and try to stay somewhat relaxed when inverted. Embrace the PAIN CAVE here!!
WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken should be the goal with relatively short distances in comparison to what we have done in the past.
Deadlifts: Weight should be doable for unbroken sets, however, don’t push to the edge if the form, grip or back is starting to go. Be smart and break into 2 sets to keep moving through.
Bar Muscle Ups: Depending on how you feel and if muscle ups are your jam then go for broke or break into multiple sets.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Wall Walk Prep (perform after cardio)
2-3 Sets:
1 Minute Standing Banded IY
1 minute of Jump Rope [Single Unders or Double Unders
5 Inchworm to Hollow
3. Workout Prep – (Perform after Wall Walks)
1 Set (at workout pace):
100m run
2 GHD
1 Pegboards
Metcon (6 Rounds for time)
6 sets (1 Set every 5 minutes)
300m run
20 GHD
3/2 Pegboards
strategy
TARGET SCORE
Target Time each set: 3 minutes to 3 minutes 30 seconds
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: We want a smooth GRIND pace. Run and GHD’s are the easy movements but will sneak up on the lungs and hammys. It’s the Peg board where you will have to GRIND through for the faster times. Keep your pace and times consistent.
How it should Feel: GASSY with a sneaky MUSCLE ENDURANCE in the posterior chain.
WORKOUT STRATEGY & FLOW
Run: Fast pace (not all out) roughly 80%+ with a good breathing pattern to keep the blood flowing. Goal should be sub 60 seconds.
GHD’s: Non-Stop! Be explosive with the hips and arms while keeping the hands relaxed open.
Peg Board: I would love Touch and go sets without coming off the wall. No your limits and break into singles if it’s not in the cards.
Session 2
Metcon (2 Rounds for time)
2 Sets
2 Rounds
10 Ring Muscle Ups
100’ Sled Push (3×45/2×45)
20 Toes to Bar
100’ Sandbag Carry (200/150)
-Rest 1:1 b/t sets-
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