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

2-3 Sets

1:00 bike

:30 handstand hold

10 over head squats (start with bar and add weight each set)

4. Workout Prep

1 Set (at workout pace)

5 handstand pushups

5 OHS @ workout weight

OG class

Metcon (Time)

30-18-9

Handstand push-ups

15-12-9

Overhead Squat (95/65)

OG Compete

Metcon (Time)

42-30-18

Handstand push-ups

21-15-9

Overhead Squat (115/80)

strategy

TARGET SCORE

Target Time: sub 10 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: Steady! We want to be nice and smooth through this whole workout. We encourage having a plan on the toes to bar and sticking to it.

WORKOUT STRATEGY & FLOW

Handstand pushups: Key will be not going to failure and limiting your rest when you do break.

Overhead Squat: Goal should be to go unbroken. Being nice and smooth versus going fast will most likely allow this to happen.