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
8-12 Minutes Moving Through:
1:00 Bike (moderate)
1 halfway up rope climb
10 hanging scap retractions, 5 kip to swing
10 goblet step back lunges (light)
10 goblet squats (light)
4. Workout Prep
1 Set (at workout pace):
1 Rope Climb (Each)
15ft Front Rack Double Dumbbell Walking Lunge (at workout weight) (Each)
3 Chest to Bar Pull Ups (Each)
4/3 Calorie Echo Bike (Each)
3 Double Double Squats (at workout weight) (Each)
OG (class and compete)
Metcon (Time)
Partner Workout
10 Rope Climbs
6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)
50 Chest to Bar Pull Ups
100/80 Calorie Echo Bike
50 Chest to Bar Pull Ups
100 Double Double Squats (2×50/35)
10 Rope Climbs
strategy
TARGET SCORE
Target Time: sub 30 minutes
Time Cap: 45 minutes
STIMULUS and GOALS
How to Pace: The pace should be CHALLENGING with the 1:1 work to rest ratio whenever we do a partner-style workout. Communicate a rep scheme for both prior that can highlight each other strengths and cater towards your weaknesses.
How it should Feel: Both you and your partner received an invitation to this LACTIC ACID PARTY. Workout hard, behave, and make sure you are home before dark.
WORKOUT STRATEGY & FLOW
Rope Climbs: 1 rep back forth, make sure you jump high and use your legs before your arms.
Lunge Walk: 6 lengths total for 3 each means 1 partner goes 50ft and then the other follows. Goal has to be unbroken so stay stepping and breathe through each rep.
Chest to Bar: Depending on skill and where fatigue is we would love for both athletes to hit moderately high sets to keep transitions at a minimum. Worst case, hit 5-10 rep snack and forth.
Echo Bike: A Timebase back and forth (30sec/30sec) can help partners of different calibers, or if both have similar endurance, then 10-15 calories go 1:1. Choose one that supports both and keeps the intensity up with close work to rest ratio.
Dumbbell Squats: 10-15+ reps back and forth is a good aim. Keep them fast and make sure to meet the standards.
Barbell cycling
Metcon (3 Rounds for weight)
4 Sets (1 Set every minute)
6 Power Clean and Jerks (135/95) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
8 Power Clean and Jerks (115/80) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
10 Power Clean and Jerks (95/65) (must be touch’n go/unbroken)
strategy
Target score
Weight/load is your score.
STIMULUS and GOALS
How to Pace: Steady. We want smooth reps that you can work on barbell technique while getting in some volume.
How it should Feel: Muscular Endurance. The reps will add up and you will experience some fatigue but it should be manageable.
STIMULUS and GOALS
Power Clean and Jerks: We are working on building smooth touch’n go/unbroken volume with moderate to light weights.
This will feel easy in the first couple rounds, but get a little tougher in later rounds. Manage the grip fatigue by keeping the grip relaxed each set!
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