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
3 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb
4. Workout Prep
1 Set (at workout pace):
4 Air Squats
2 Push Ups
1 Rope Climb
OG class
Metcon (Time)
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs
OG Compete
Metcon (2 Rounds for time)
2 Sets:
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs
-rest 5:00 b/t sets-
*All with weighted vest (20/14)
strategy
TARGET SCORE
Target Time: 6-7 minutes
Time Cap: 9 minute
STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.
How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.
WORKOUT STRATEGY & FLOW
Air Squats: Smooth non stop pace is what we are aiming for!
Push Ups: unbroken or close is doable here as it is a low rep count, so move fast through these and shake out the arms briefly as needed!
Rope Climbs: Smooth is fast here. Don’t feel rushed on these and keep chipping away at reps.
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
3-4 Rounds
200m Ski
0:30 Sandbag bear hug hold
5 sandbag cleans (light weight)
10-20’ Handstand Walk
4. Workout Prep
1 Set (at workout pace):
2 Sandbag Cleans (at workout weight)
25’ Handstand Walk (single obstacle)
Metcon (2 Rounds for time)
2 sets
3 Rounds
10 Sandbag Cleans (150/100)
100’ Handstand Walk (double obstacle every 50’)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
How to Pace: GRIND. Keep picking up the bag and get comfortable upside down!
How it should Feel: PAIN! Push into the discomfort here and work to not slow down on that bag! Kick down briefly as needed for the HS Walks but don’t get comfortable resting!
WORKOUT STRATEGY & FLOW
Sandbag cleans: Consistent reps here with big hips is what we want! Make sure it actually gets over your shoulder!
handstand Walk: Because it’s with the obstacle you have to make sure you are ready to go before you start. Breath and focus on pushing through the ground to stay steady. These should not take over 1:45 each round. Drop to 100’ (no obstacle) or just 50’ (with double obstacle)
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