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
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
4. Movement Prep/Activation and Increasing Heart Rate – (Open Prep/QuarterFInals: Perform after the strength)
2-3 Sets
1:00 Row
10 Single Leg RDL R/L (No weight)
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
5 Ring Dip
-Then-
Warm up to Deadlift weight.
5. Workout Prep
1 Set (at workout pace):
1 Deadlifts (at workout weight)
2 Ring Muscle Ups
OG class
Metcon (2 Rounds for calories)
2 Sets: (1 set every 9 minutes)
AMRAP 3 Minutes
4-3-2-1
Deadlifts (225/135)
4-3-2-1
Burpee Pull Ups
* Max Calorie Ski (OR Row) in remainder of 3 minutes
OG Compete
Metcon (2 Rounds for calories)
2 Sets: (1 set every 10 minutes)
AMRAP 4 Minutes
4-3-2-1
Deadlifts (315/225)
*4 Bar Muscle Ups after each set
*Max Calorie Ski (OR Row) in remainder of 3 minutes
strategy
TARGET SCORE
SCORE = TOTAL Reps each set
Target Reps each set: 56+ (aka 30+ calories)
Minimum Reps before scaling: 36 (aka at least 10 calories)
STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! We are giving you a LOT of rest on purpose! That is because we want you to move FAST the entire 3 minutes. This workout is a fun descending ladder into max effort on an erg. Heavy weight paired with a strong advanced gymnastic movement will definitely push your endurance until the end. Goal is consistency, so don’t come out with a pace you know you can not keep.
How it should Feel: GASSY & MUSCULAR ENDURANCE! The Bar + Bar combo into an upper body driven Erg will tax your body in ways you haven’t felt before. Shake it out during the recovery and try to hold on.
WORKOUT STRATEGY & FLOW
Deadlift: Heavy but still maintainable for unbroken reps. Don’t use over 80% of your 1RM. Sets are small so get tight and drive your feet through the floor.
Muscle Up: The Good news is no matter what reps are manageable. Bad news is trying to find a rhythm without blowing up. Get a big kip everytime and move at a pace that allows for consistent effort without long periods of rest between.
Ski Erg: Whatever is time is left we want to push, but not at an all out effort. Roll your arms out everytime and breathe through the motion.
Conditioning
Metcon (10 Rounds for time)
10 Sets (1 set every 2:00)
15/12 Calorie Ski Fast!
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
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
4. Workout Prep
No workout prep. Just get right into the workout.
Echo bike conditioning
Metcon (Calories)
Echo Bike
30 Sets
0:30 Fast
-rest 0:30-
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