Open Gym Strength and Conditioning – CrossFit
The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and fun atmosphere.
Face-offs will be decided by Team captains and will be held every Friday night at 6pm. For the next 3 weeks the 5:30 Friday night class will be canceled. Food and refreshments will be provided for all 3 weeks face-offs.
For all those competing we wish you the best of luck! If you have any questions about the open structure feel free to reach out to Ben/Brandon or one of our coaches.
Thanks,
OG staff
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
3 Sets:
1:00 Row (building from easy to moderate)
10 Wall Ball Goblet Squats (at workout weight)
10 Wall Ball Push Presses (throw to target, no squat) (at workout weight)
50 Single Unders
4. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row
4 Wall Balls (at workout weight)
12 Double Unders
OG class
Metcon (2 Rounds for time)
2 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14)
100 Double Unders
OG Compete
Metcon (4 Rounds for time)
4 sets (1 set every 5 minutes)
15/12 calorie echo bike
25 Wall Balls (20/14)
100 Double Unders
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.
How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on a steady cycle rate with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.
Wall Balls: Unbroken! Don’t think, just do.
Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.
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
2-3 Sets:
5 Inchworms
10 Half Kneeling Single arm kettlebell Press (moderate) (each side)
10 Ring Rows
1 Halfway Up Rope Climb
4. Workout Prep
1 Set (at workout pace):
2 Strict Handstand Push Ups
2 Strict Pull Ups
2 Push Ups
1 Legless Rope Climbs
Metcon (Time)
21-15-9
Strict Handstand Push Up
Strict Pull Up
Push Up
3-2-1
Legless
strategy
Athletes Notes
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY, this workout is all about being smart with breaking up your sets to avoid muscle failure. Don’t push to that “Oh Crap” stage!
How it should Feel: MUSCLE ENDURANCE! This beach body workout will push your shoulder/arm fatigue to its limits. Break sets up early and take that extra second on the rest. Better to be safe than Sorry on this one.
WORKOUT STRATEGY & FLOW
SHSPU/Pull Ups/Push Ups: All 3 of these bodyweight movements separately are generally performed in big/consistent sets. When mixed, they are your upper body’s worst nightmare. Look to keep sets short and sweet with a strategic rest to stay consistent and avoid muscle failure (it will happen).
Leg less Rope Climbs: Take your time here after the arms have been attacked. Jump high and use the scissor kick to haul up the rope.
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