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
2-3 Sets:
1:00 Ski
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
4. Workout Prep
1 Set (at workout pace):
20’ Handstand Walk
5 Toes to bar
20’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
5 Toes to bar
OG class
Metcon (2 Rounds for time)
2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x50s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-
OG Compete
Metcon (2 Rounds for time)
2 Sets:
100’ Handstand Walk
25 Toes to bar
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
25 Toes to bar
100’ Handstand Walk
-Rest 1:1 b/t Sets-
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Handstand walk: aim for 1-2 sets here. Focus on your breathing and a relaxed grip as you move.
Toes to bar: aim for 1-2 sets here. If you have to break, shake it out quickly before jumping up again.
Double kettlebell front rack lunge: aim to keep these in 50’ unbroken sections. Relax the grip and rack the kettlebells high on the shoulders.
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:
:30 Echo Bike
30 Single Under
15 Heavy Single Under
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
20 Double Unders
5/4 Calorie Echo Bike
10 Heavy Double Unders
Metcon (Time)
25/20 Calorie Echo Bike
100 Double Unders
25/20 Calorie Echo Bike
100 Double Unders
25/20 Calorie Echo Bike
-Rest 3 Minutes-
50 Heavy Double Unders
25/20 Calorie Echo Bike
50 Heavy Double Unders
25/20 Calorie Echo Bike
50 Heavy Double Unders
25/20 Calorie Echo Bike
50 Heavy Double Unders
-Rest 3 MInutes-
25/20 Calorie Echo Bike
100 Double Unders
25/20 Calorie Echo Bike
100 Double Unders
25/20 Calorie Echo Bike
strategy
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
How to Pace: GRIND. 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: GASSY.. The 3:00 built in rest will allow you to keep a consistent pace with big sets and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Echo bike: aim for a moderate pace on the echo bike. The goal is to maintain the same pace throughout each set.
Double unders: aim for 1-2 sets on each set of double unders. Focus on relaxed grip and efficient technique on each set.
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