4/18/22

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. Strength Prep:

1-2 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

4. Movement Prep/Activation and Increasing Heart Rate

10-15 Minutes Moving Through:

1:00 Echo Bike (OR Assault Bike)

10 Inchworm w/Box Step Up each rep

5 Front Squat (45/35)

5 Strict Press (45/35)

-Then-

Warm Up to Squat Clean Thruster weight.

5. Workout Prep

1 Set (at workout pace):

6/4 Calorie Echo Bike (OR 6/4 Calorie Assault Bike)

2 Bar Facing Burpees

2 Squat Clean Thruster (at workout weight)

OG class

Metcon (Time)

Partner wod

Teams of 2

Complete the following relay style

“I go, you go”

For time:

8 Sets (4 each partner)

15/12 Calorie Echo Bike

8 Bar Facing Burpees

12 Squat Clean Thruster (95/65)

OG Compete

Metcon (4 Rounds for time)

4 Sets

20/15 Calorie Echo Bike

12 Bar Facing Burpees

12 Squat Clean Thruster (115/75)

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

How to Pace: GRIND and PAIN CAVE! Expect a high heart rate with this combo!

How it should Feel: GASSY and LACTIC ACID PARTY! This combo will get the legs and lungs burning.

WORKOUT STRATEGY & FLOW

Echo bike: Aim for a moderate and consistent pace that you can hold for all 6 sets.

Bar Facing Burpees: consistency is key here! Pick a pace that you can keep moving for all 18 burpees. I recommend stepping up and keeping it smooth.

Squat clean thruster: fast singles or small, quick sets here! This is the final portion of each set and where you can aim to push the pace and cha

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

2. Hinshaw Warm up – OPTIONAL

You may perform this after the metcon to help prime you for your run if you need additional running warm up

3. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets:

0:40 Ski (10 Damper)

0:40 Jog

15 Banded Good Morning

10 Heavy Russian KB Swing

4. Workout Prep

1 Set (at workout pace):

50m Run

5/4 Calorie Ski

10’ Sandbag Carry (at workout weight)

2 Sandbag Cleans (at workout weight)

Metcon (6 Rounds for time)

6 sets

300m Run

30/24 Calorie Ski

300m Run

50’ Sandbag Carry (150/100)

5 Sandbag Cleans (150/100)

50’ Sandbag Carry (150/100)

-Rest 3 minutes b/t each set-

strategy

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want consistent round times and solid paces held on both the run and ski portions.

How it should Feel: CARDIO! This workout will turn aerobic and is a great piece to find sustainable paces on the run and ski

WORKOUT STRATEGY & FLOW

Run: Aim to hold a ~80-85% effort across and get used to finding and maintaining that appropriate pace!

Ski: This effort should feel similar to the run. Strong, quick pulls on this machine are the way to go.

Sandbag Carry: Back to the heavy bag! Hold on for the entire distance. Fast, choppy steps can make you go a bit faster

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