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:
300m Ski OR Row (Moderate)
0:20 Handstand Hold
4 Hanging Knee Raises, 4 Kip to Swing
3-6 Squat Snatches (at ascending weight)
4. Workout Prep
1 Set (at workout pace):
10’ Handstand Walk (together)
3 Synchro Toes to Bar
2 Squat Snatches (at workout weight) (each)
OG class
Metcon (Time)
Partner Workout
AMRAP 3 Minutes
3 synchro wall walks
15 Synchro Toes to Bar or knee ups
Max Reps Squat Snatches (115/80)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined
OG Compete
Metcon (Time)
Partner Workout
AMRAP 3 Minutes
50’ Handstand Walk (together)
15 Synchro Toes to Bar
Max Reps Squat Snatches (155/105)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined
strategy
TARGET SCORE
Target Time: sub 15 Minutes
Target Cap: 19 Minutes
STIMULUS and GOALS
How to Pace: STEADY! We are ending with a moderate barbell, but if you come out too hot it is going to feel way heavier than it should.
How it should Feel: MUSCULAR ENDURANCE! You are taxing your shoulders and core before you need to really use them both so be prepared for them to start burning especially as you get deeper into the sets.
WORKOUT STRATEGY & FLOW
Handstand Walk: Aim to keep these in at least sections of 50ft and really limit the rest when you come down.
Toes to Bar: Try to keep these in bigger sets. If you can hold on go for it but it might not be worth it in the grand scheme of things. If you need more than 3 quick sets to get these done, then you need to drop the reps.
Squat Snatch: Just get into a nice pace here. Let that bar dropping be your rest and get back on it as fast as you can. This should not be over 70% of your 1RM.
Session 2
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
2-3 Sets
1:00 Jog as 30′ shuttles (easy to moderate)
20 Step Back Lunges
50′ Sandbag Carry (moderate)
0:30 Plank
4. Workout Prep
1 Set (at workout pace)
15’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
20’ Sandbag Carry (at workout weight)
60’ Shuttle in 30’ Increments
Metcon (Time)
27-21-15-9
Ski Calories
Strict Handstand Push Up
*Ladies Calories: 24-18-12-6
strategy
TARGET SCORE
Target Time: Sub 8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We don’t want to full on sprint here, but we want to see how fast we can push the pace without going to failure on the Strict HSPU.
How it should Feel: GASSY! By pushing the pace more than you normally would. You will be more out of breath than usual. It will either be your lungs or your muscle fatigue that gives out first.
WORKOUT STRATEGY & FLOW
Cal Ski: Push the pace as much as you can here, but make sure you still can get off and be able to get right back up on that wall.
Strict HSPU: Be aggressive here. Go for broke but once you start to feel yourself getting to that breaking point kick off and take a quick rest.
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