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)
10-15 minutes moving through
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges
4. Workout Prep
1 Set (at workout pace):
2 Step back Lunges
2 Deadlifts (at workout weight)
10 Doule Unders
OG class
Metcon (No Measure)
16 Minute EMOM
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row
*Don’t go over 70% intensity
OG Compete
Metcon (No Measure)
20 Minute EMOM
5 Rounds
Minute 1: 50’ Single Arm Overhead Lunge (50/35)
Minute 2: 50 Heavy Double Unders
Minute 3: 10 Deadlifts (225/185)
Minute 4: 250m Row
strategy
TARGET SCORE
Checkbox for completion
STIMULUS and GOALS
How to pace: Steady. Use this as a primer for Friday. Smooth is fast on all movements!
How it should Feel: CARDIO. You should get some blood flowing but not be completely out of breath or fried out.
WORKOUT STRATEGY & FLOW
This workout is a great way to work through some movements and get some intensity before the last week of the open is over! We’d like smooth, unbroken sets for all the movements. You should not work past the 40 second mark for any movement (except rowing can go to the 50 second mark)
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
8-12 Minutes
200m Jog
12 Alternating V Ups, 8 Sit Ups, 4 V Ups
200m Ski
12 Hanging Scap retractions, 8 kips, 4 hanging knee raises,
4. Workout Prep
1 Set (at workout pace):
50m run
3 GHD sit ups
3 Toes to bar
Metcon (4 Rounds for time)
4 sets
400m run
30 GHD sit ups
400m run
30 Toes to bar
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
How to Pace: STEADY. We want a consistent round to round time with sustainable pacing.
How it should Feel: CARDIO & MUSCULAR ENDURANCE. The limiting factors here will be breath and core fatigue!
WORKOUT STRATEGY & FLOW
Run: Aim for 80-85% effort here. Come out with something you won’t have to slow down any round to round but are pushing yourself with.
GHDs: Lets go as close to unbroken as you can! Slow down your cycle rate if needed.
Toes to bar: Stay longa and aim to hang on for sets of 7-10+
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