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/Activation and Increasing Heart Rate (perform after the lifting)
5:00 easy bike
-then-
Use the MG Open “Primer” as your warm up for the workout
4. Workout Prep
1 Set (at workout pace):
2 Dumbbell Power Cleans (at workout weight)
2 Toes to Bar
2 Burpee Over Dumbbells
OG class
Metcon (Time)
For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells
OG Compete
Metcon (2 Rounds for time)
For Time:
3-6-9-12-15-18
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells
– at 15:00 –
For Time:
18-15-12-9-6-3
Burpee Over Dumbbells (50s/35s)
Toes to Bar
Dumbbell Cleans (50s/35s)
strategy
TARGET SCORE
Target Time each set: sub 9 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.
How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.
WORKOUT STRATEGY & FLOW
Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).
Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.
Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.
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. Increasing Heart Rate and Movement Prep
4 Sets:
1 Half Way Wall Walks, 1 Full Walk Walk, 0:15 handstand facing wall hold
:40 Bike (easy to Moderate)
5 Box Jumps with step down (increase height each round)
:40 Ski (easy to Moderate)
4. Workout Prep
1 Set (at workout pace):
1 Wall Walk
2 Echo Bike Calories
1 Box Jumps (44″/36″)
2 Ski Erg Calories
Metcon (2 Rounds for reps)
AMRAP 12 Minutes
1, 2, 3, 4, 5…
Wall Walks
3, 6, 9, 12, 15…
Echo Bike Calories
-Rest 6 Minutes-
AMRAP 12 Minutes
1, 2, 3, 4, 5…
Box Jumps (44″/36″)
3, 6, 9, 12, 15…
Ski Erg Calories
strategy
TARGET SCORE
SCORE is total reps
Target Reps each set: Through the round of 6 Wall Walks & Box Jumps
Reps before scaling each set: Through the round of 5 Wall Walks & Box Jumps
STIMULUS and GOALS
How to Pace: STEADY. We’ve got a solid 2 combo couplet to get you moving through some sustainable work this afternoon. Consistent pacing from start to finish is the aim.
How it should feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout!
WORKOUT STRATEGY & FLOW
Calorie Bike & Ski: Just keep a good moderate-fast pace here. Try to emphasize your leg drive a little more here to save your arms.
Box Jump: We don’t do these very often, but a nice cadence will really do you some good here. Make sure you are ready to jump each time.
Wall Walk: Don’t blow up on these but also don’t pace too much. Focus on your steps as you go up and down the wall for steady movement
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