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
2-3 Sets
1:00 Row (Moderate)
10 Box Jump w/Step Down
15 Banded Good Morning
-Then-
Build to deadlift weight
4. Workout Prep
1 Set (at workout pace)
5/3 Calorie Row
3 Box Jumps (at workout height)
3 Deadlifts (at workout weight)
OG class
Metcon (5 Rounds for time)
5 Sets:
12/10 Calorie Row
12 Box Jumps (24″/20″)
15 Deadlifts (185/125)
-rest 1:1 b/t sets-
OG Compete
Metcon (5 Rounds for time)
5 Sets:
15/12 Calorie Row
15 Box Jumps (24″/20″)
15 Deadlifts (225/155)
-rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to move at an unsustainable pace set to set since you have built in rest! Come out hot and try to hang on!
How it should Feel: GASSY! The design is for there to be no sticking point load or skill. We want you running and gunning here! This will light up your breathing!
WORKOUT STRATEGY & FLOW
Calorie Row: Attack this row and aim for sub 45 seconds! Still maintain a long, strong pull throughout.
Box Jumps: We will allow rebounding here, but be sure to get very warm with your calves beforehand! Utilize the arms each jump as well.
Deadlifts: This weight should not be over 70% of 1RM and you should be able to hit it in 1-2 sets throughout!
Add Comment