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 – (Open/QuarterFInals: Perform after the strength)
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
3 Sets
10 hanging scap retractions
10 Inchworms
10 lateral box step ups (each side)
3 Pistols (each side)
4. Workout Prep
1 set (at workout pace)
3 Strict Pull-Up
6 push ups
9 air squats
50m Run
*w/20lb/14lb vest.
OG class
Metcon (3 Rounds for reps)
Murph Prep Monday:
7 Min AMRAP
200m Run
5 Strict Pull-Ups
-Rest 3 Min-
10 Min AMRAP
200m Run
10 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
20 Air Squats
1 rep for every 10 meters that you run
OG Compete
Metcon (3 Rounds for reps)
Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
1 rep for every 10 meters that you run
strategy
TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every 10m of run = 1 rep
STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.
How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.
WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most
Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.
Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.
Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.
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 and Increasing Heart Rate
2-3 Sets:
500m Ski
10 Sit Ups, 10 V Ups
0:30 handstand Hold
5-10′ Handstand Walk
4. Workout Prep
1 Set (at workout pace):
5 GHD Sit Ups
10’ Handstand Walk
5/4 Calorie Ski
Metcon (3 Rounds for time)
3 Sets:
50 GHD Sit Ups
150’ Handstand Walk
50/40 Calorie Ski
-rest 5 minutes b/t sets-
strategy
TARGET SCORE
Target Time Each Set: sub 6 minutes
Time Cap Each Set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your sets that you can hang onto and pace on the ski!
How it should Feel: GASSY! Goal here is to just breathe heavily and move through the work quickly. Don’t blow yourself up, but get a little uncomfortable.
WORKOUT STRATEGY & FLOW
GHD Sit Up: Keep a nice steady pace here and just try not to have more than 2-3 breaks any sets.
Calorie Ski: Aim to keep these around 2:00-2:20. A moderate-fast pace will be a good goal.
Handstand Walk: The goal is to keep these in 50ft sections. Limit your rest in between to as little as you can.
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