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

5 Minutes Easy Echo Bike

-into-

3 sets

5 inch worms

5 single arm kb Russian swings (ea side)

5 single arm kb high pulls (ea side)

5 single arm kb press (ea side)

100m run

4. Workout Prep

1 set:

200m run

4 KB swings @ workout weight

100m run

4 hang KB snatches @wk weight (2 ea side)

50 m run

4 single arm KB thrusters @ wk weight (2 ea side)

OG (class and compete)

Metcon (Time)

For time:

800 meter run

42 Kettlebell swings (50/35)

400 meter run

30 hang KB snatches (50/35)

200 meter run

18 single arm kb thrusters (50/35) (9 each side)

*hang snatches do not have to be alternated….15 each arm