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
4. Movement Prep/Activation and Increasing Heart Rate
3 Sets:
1:00 Bike (:30 Standing/:30 Seated)
10 Jumping Air Squat
-Then-
Build to Back Squat weight.
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Bike Erg FAST
2 Back Squats (at workout weight)
Partner wod (teams of 2)
OG class
Metcon (4 Rounds for time)
4 Sets (1 set every 5 Minutes)
30/24 calorie row (split evenly)
10 Synchro Back Squats (185/125)
OG Compete
Metcon (4 Rounds for time)
4 Sets (1 set every 5 Minutes)
40/32 calorie row (split evenly)
10 Synchro Back Squats (225/155)
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each st: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT into STEADY!! These are hard effort sprints on the bike into smooth back squats
How it should Feel: PAIN and LACTIC ACID PARTY! Expect a serious leg burn!! Drive through the hole on the squats and stay tight!
WORKOUT STRATEGY & FLOW
Bike erg: as it says in the workout description.. It’s time to go FAST!
Back squats: These should be unbroken each set! Make sure to take a second to transition from the bike to the squats if needed! Focus on maintaining a strong core and good leg drive each squat. Don’t use over 65% of 1RM back squat.
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
3. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
250m Ski (easy)
10 hanging scap retractions, 2 strict pull ups
5-10 push ups
5-10 single arm dumbbell bench press (moderate) (each side)
4. Workout Prep
1 Set (at workout pace):
2 Bench Presses (at workout weight)
4 Chest to bar Pull Ups
2 Bench Presses (at workout weight)
Metcon (4 Rounds for time)
4 sets (1 set every 4 Minutes)
10 Bench Presses (155/105)
25 Chest to bar Pull Ups
10 Bench Presses (155/105)
strategy
TARGET SCORE
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE!. This all upper body workout is a great time to challenge yourself with bigger sets than you normally do.
How it should Feel: MUSCULAR ENDURANCE. A solid push/pull combination that will leave you feeling a serious pump.
WORKOUT STRATEGY & FLOW
Bench press: Aim for 1-2 sets here. Quick and smooth reps. Don’t blow up early. Don’t use over 60% of 1RM for this workout.
Chest to bar: aim for 1-2 sets here as well. Use this workout as a time to challenge yourself into holding bigger sets than you normally would. A smooth, efficient kip can make all the difference here. Do not go to failure, so break just before that!
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