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
3-4 Sets:
1:00 Ski
10 Hanging Scap Retraction
10 Kip to Swing
2-3 Strict Pull Up
4. Workout Prep
1 Set (at workout pace)
2 Strict Pull Ups (OR 2 Bar Muscle Ups)
1 Rope Climb
OG class
Metcon (Time)
5 Rounds
15 Strict Pull Ups
3 Rope Climb
OG Compete
Metcon (Time)
5 Rounds
7 Bar Muscle Ups
3 Rope Climb
strategy
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: Challenge! Let’s see how far we can get through this workout with keeping all muscle ups unbroken and not falling off on the rope climbs. If unbroken is no problem then lets see how fast we can go.
How it should Feel: Grippy! You grip is going to be tested in this workout. Know your limits and break or scale appropriately.
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Aim to keep these unbroken! If you can’t manage your rest and try to keep it short.
Rope Climb: Focus on being smooth going up and down and limiting rest in between reps.
Session 2
Metcon (Time)
100’ Handstand Walk (double Obstacle every 25’)
50 Toes to Bar
50 GHD Sit Ups
100’ Handstand Walk (double Obstacle every 25’)
strategy
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is very skill based! Adjust accordingly and have a plan B in case plan A falls apart in the middle!
How it should Feel: MUSCULAR ENDURANCE! This is all about your core stability and endurance!
WORKOUT STRATEGY & FLOW
GHDs & Toes to bar: Start with smart sets. 50 of each is doable, but will compound since they are back to back!
Handstand walk: use this workout as a great opportunity to get better on the ramp and under fatigue while still trying to move fast!
Metcon (Time)
50/40 Calorie Row
50 Bench Press (135/95)
50/40 Calorie Row
-Rest 3 Minutes-
50/40 Calorie Row
40 Bench Press (155/105)
50/40 Calorie Row
-Rest 3 Minutes-
50/40 Calorie Row
30 Bench Press (185/125)
50/40 Calorie Row
strategy
TARGET SCORE
Target Time Each Set: sub 8 minutes
Time Cap Each Set: 10 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is probably more rowing than bench and one is definitely going to affect the other. Focus on what you are doing and not getting too far ahead of yourself.
How it should Feel: MUSCULAR ENDURANCE! Be prepared for that push/pull effect to set in very fast.
WORKOUT STRATEGY & FLOW
Cal Row: Try to keep each set of 50 calories to under 2:30. Think fast-faster pace.
Bench Press: Try to have a plan, stick to it and limit the rest when you break up the reps.
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