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
3-4 Sets:
1:00 Bike (10 Damper)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)
4. Workout Prep
1 Set (at workout pace):
200m Bike Erg
2 Dumbbell Snatches (at workout weight)
2 Dumbbell Clean and Jerks (at workout weight)
OG class
Metcon (7 Rounds for time)
7 Sets (1 Set every 3 minutes)
500m Row
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)
OG Compete
Metcon (7 Rounds for time)
7 Sets (1 Set every 3 Minutes)
500m Row
Even Sets: 10 Dumbbell Snatches (70/50)
Odd Sets: 10 Dumbbell Clean and Jerks (70/50)
Session 2
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
10-15 minutes moving through:
250m Ski (easy)
0:30 Handstand Hold
500m Bike (easy)
10 lateral box step ups
10 pistol to a box (lower box each round)
4. Workout Prep
1 Set (at workout pace):
25′ Handstand Walk (Double Obstacle)
4 Pistol Squats
Metcon (2 Rounds for time)
2 Sets
5 Rounds
50′ Handstand Walk (Double Obstacle)
10 Pistol Squats
-rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout has two high skill movements in it. Aim for a steady pace and good movement. This is also a lot of Handstand Walking so if you know this isn’t your strength, break up the walk into 2 sets.
How it should Feel: GASSY! It overall is a shoulder burner more than a lung burner. The shoulder fatigue will come from the handstand walk course, but also expect an elevated heart rate and burning in the legs from the pistols.
WORKOUT STRATEGY & FLOW
Handstand Walks: For Games/SemiFinals we want unbroken 50′ sections. Make sure to take a little rest before each go in order to make it without falling. This is a great time to add some volume in on the course.
Pistol Squats: 10 is a low number, so find balance and gooooo. If you strugle with pistols, focus on good reps and full range of motion.
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