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
2-3 Sets
1:00 Row (10 Damper)
:30 Handstand Hold
4. Workout Prep
1 Set (at workout pace):
25’ Handstand Walk
Row 250m
25′ Handstand Walk
OG class
Metcon (6 Rounds for time)
6 Sets:
25’ Handstand Walk -or- 3 wall walks
Row 250m
25’ Handstand Walk -or- 3 wall walks
-rest 1:1 b/t sets-
OG Compete
Metcon (5 Rounds for time)
5 Sets:
50’ Handstand Walk
Row 500m
50’ Handstand Walk
-rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! Make this 50′ a blurring speed!!! I want to see you flip off of your hands and land on the rower, go crazy and then go into a somersault handstand for the last 50’.
How it should Feel: This workout is meant to be a GASSER! Rounds should be quick with a push pace on each movement. You should not be happy after this one.
WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken! Nothing short of that. Don’t upset me! (If you must break, finish under 1 minute or scale the distance.)
Row: I know all I have been saying is a sprint, but this portion is a “soft sprint,” not max effort but a good solid 85% pace where we look to wind down the last 50m to make for a smooth exit off and on our hands.
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