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
3-4 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
10 Bottom Half Burpee
5 Box Jump w/Step Down
4. Workout Prep
1 Set (at workout pace)
3 GHD Sit Up
2 Thruster (at workout pace)
1 Burpee Box Jump Over (at workout height)
OG class
Metcon (3 Rounds for time)
3 sets
18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 1:1 between sets-
OG Compete
Metcon (4 Rounds for time)
4 sets
18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 1:1 between sets-
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Aim for unbroken and fast reps. Make sure to fire the quads and throw the arms as you sit up out of the bottom.
Thrusters: Aim for unbroken and smooth reps. Make sure to fire the hips out of the bottom of the squat.
Burpee Box jump overs: Be ready for that first box jump! The legs are probably going to feel like lead.
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. Ring Muscle Up Prep
500m Ski (easy)
-then-
2-3 Sets
1 minute of Crab Walk
1 minute Standing Banded IY
10 Push Ups
Metcon (Time)
10 Bar Muscle Up
10 Ring Muscle Up
10 Bar Muscle Up
10 Ring Muscle Up
10 Bar Muscle Up
*Sets must be unbroken or must restart that movement
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