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)
2-3 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.
4. Workout Prep
1 Set (at workout pace):
20’ Sled Push (moderate weight)
2 Bar Muscle-Ups
1 Power Cleans (225/105)
5/4 Calorie Ski
OG class
Metcon (No Measure)
20 Minute EMOM
4 Rounds
Minute 1: 100 ft farmers carry 70/55
Minute 2: 4 Burpee pull-ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Ski (OR Row)
Minute 5: Rest
*Don’t go over 70% intensity
OG Compete
Metcon (No Measure)
25 Minute EMOM
5 Rounds
Minute 1: 150 ft farmers carry 70/55
Minute 2: 7 Bar Muscle-Ups
Minute 3: 5 Power Cleans (185/125)
Minute 4: 16/12 Calorie Ski
Minute 5: Rest
*Don’t go over 85% intensity
strategy
TARGET SCORE
Score is a checkmark!
Target Time each minute: sub 40 seconds
Time Cap each minute: 55 seconds
STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.
How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.
WORKOUT STRATEGY & FLOW
Farmers carry: Smooth, with a faster power walk is the aim.
Bar Muscle Ups: Smooth and unbroken is the goal!
Power Cleans: Quick singles here. Set up, Grip, Rip and Pull.
Ski: Kick into a moderate/fast pace to get the calories done and move onto the next station.
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
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
Close
Metcon (12 Rounds for time)
12 Sets
Row 500m
-Rest 1 Minute between sets-
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