Open Gym Strength and Conditioning – CrossFit
Warm-up
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)
8-12 minutes moving through
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
4. Workout Prep
1 Set (at workout pace):
4 Pull Ups
3 Chest to bar Pull Ups
2 Bar Muscle Ups
4/3 Calorie Row
OG Class
Metcon (Time)
48 Pull Ups
24 Chest to bar Pull Ups
12 Bar Muscle Ups
100/75 Calorie Row
OG Compete
Metcon (Time)
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
strategy
Target Time: sub 13 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.
How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.
WORKOUT STRATEGY & FLOW
Pull Ups/Chest to Bar/BMU: With these 3 movements we want to see reps completed in 2-4 sets. Break sooner than you think and don’t push to failure PLEASE!
Row: This is going to be the mental grind at the end of an arm pump. Really focus in on using a strong leg/hip drive to take a little pressure off your arms. Stay steady (70-75%) and look to push hard on the last 20 calories.
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