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
Perform the Skill Work listed below the warm up
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
5-10 minutes moving through:
1 Minute Row (easy to moderate)
50 single unders
5 spiderman lunge stretch (each side)
5 half bottom burpees
5. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row
4 Burpees
20 Double Unders
OG (class and compete)
“Ghost” (6 Rounds for reps)
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
strategy
TARGET SCORE
Score = total reps
Target Reps each set: 120+
Minimum Reps before scaling each set: None.
STIMULUS and GOALS
How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!
How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.
WORKOUT STRATEGY & FLOW
Row: aim for a moderate/hard pace. 1400+/1200+ cals per hour is a great goal for solid rowers, but know your own sustainable pace.
Burpees: keep moving here! Non stop is the goal (even if its not incredibly fast movement)
Double unders: aim to keep these unbroken as long as possible each minute. It’s the final minute of each set and it will burn! But remember rest is coming right after.
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