Open Gym Strength and Conditioning – CrossFit
Warm-up
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
10-15 Minutes Moving Through:
1 Minute Ski (build from easy to moderate pace)
10 RDL’s (start w/bar & add weight ea set)
20 shoulder taps w/ 1 push-up every 5 taps
-if compete-
10-15 minutes moving through:
1 Minute Ski (build from easy to moderate pace)
10 RDL’s (start w/bar & add weight ea set)
10 hanging scap retractions
6 kip swings from rings
2 strict ring pull-ups (w/false grip)
4. Workout Prep
1 Set (at workout pace):
3 deadlifts (wk weight 1)
3 push-ups
2 deadlifts (wk weight 2)
2 deficit push-ups
1 deadlift (wk weight 3)
1 ring push-up
-if compete-
1 Set (at workout pace):
3 deadlifts (wk weight 1)
3 strict HSPU
2 deadlifts (wk weight 2)
2 parallette HSPU
1 deadlift (wk weight 3)
1 ring muscle ups
OG class
Metcon (Time)
21-15-9
Deadlifts (155/105)
Push Ups
-rest 1:1-
15-12-9
Deadlifts (185/125)
deficit Push Ups (2 45lb plates)
-rest 1:1-
9-7-5
Deadlifts (225/155)
Ring Push Ups
OG Compete
Metcon (Time)
21-15-9
Deadlifts (225/155)
Strict HSPU
-rest 1:1-
15-12-9
Deadlifts (275/185)
Parallette Handstand Push Ups
-rest 1:1-
9-7-5
Deadlifts (315/225)
Ring Muscle Ups
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! This is a lot of reps and the deadlifts will catch up to you as the reps start to pile up. Start with a faster pace and settle in so you have enough in the tank for the heavier weights to go fast singles or unbroken.
How it should Feel: MUSCULAR ENDURANCE! You will have muscle Fatigue all around. Lower body will start to feel those deadlifts and upper body will start to fatigue on the Ring Pushups.
# WORKOUT STRATEGY & FLOW
Deadlifts: Efficient movement and fast singles throughout or some large sets to save something in the tank for the heavier weights.
Ring Push Ups: To get the full effect, make sure hips and shoulders move together. Do not leave your butt in the air and just move your upper body! Small sets so you can keep a pace.
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
10-15 Minutes Moving Through:
1 Minute Ski (build from easy to moderate pace)
10 Squats with Thoracic Rotation
10 hanging scap retractions, 5 hanging knee raises
3-5 Dumbell Overhead Squats (start very light and build in weight each round) (each arm)
4. Workout Prep
1 Set (at workout pace):
100m Ski
2 Dumbbell Overhead Squats (at Workout Weight) Right Arm
3 Toes to Bar
2 Dumbbell Overhead Squats ((at Workout Weight) Left Arm
Metcon (4 Rounds for time)
4 Sets:
300m Ski
15 Dumbbell Overhead Squats (70/50) Right Arm
30 Toes to Bar
15 Dumbbell Overhead Squats (70/50) Left Arm
300m Ski
-Rest 3 minutes b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is a big training day and a great piece to end the day! Put your head down and stay mentally checked in throughout!
How it should Feel: GASSY! You will be out of breath from the ski and high intensity work as you get through the chipper style work!
WORKOUT STRATEGY & FLOW
Ski: Aim to hold an 80-85% effort throughout! The rest will help you do this. Don’t slow down on the final 300m!
Overhead Squats: 1 Arm at a time! Lock in a good position and focus on quality reps over speed.
Toes to bar: Smooth sets with tension throughout your body is the aim. Be smart with how to break up this bigger set. We want some aggression without being reckless.
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