Open Gym Strength and Conditioning – CrossFit
This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us at opengymstrength@gmail.com or text 337-377-9259 for more details. Every penny raised will go toward Coach Kwans medical expenses. We look forward to seeing you all on Saturday!
Warm-up
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
8-12 Moving Through:
15/12 Calorie Echo Bike (easy to moderate pace)
5 Inchworm into Strict Pull Up
5 Strict Hanging knee raises
1 half way rope climb
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
1 Legless Rope Climbs
1 Rope Climbs
OG class
Metcon (3 Rounds for time)
27-21-15-9
Calorie row
4-3-2-1
Rope Climbs
-Rest 1:1-
9-15-21-27
Calorie row
1-2-3-4
Rope Climbs
-rest 1:1-
27-21-15-9
Calorie row
4-3-2-1
Rope Climbs
*Ladies Calories: 24-18-12-6
OG Compete
Metcon (3 Rounds for time)
27-21-15-9
Calorie Echo Bike
4-3-2-1
Legless Rope Climbs
-Rest 1:1-
9-15-21-27
Calorie Echo Bike
1-2-3-4
Rope Climbs
-rest 1:1-
27-21-15-9
Calorie Echo Bike
4-3-2-1
Legless Rope Climbs
*Ladies Calories: 24-18-12-6
strategy
TARGET SCORE
Target Time Each Set: sub 8 minutes
Time Cap Each Set: 10 Minutes
STIMULUS and GOALS
How to Pace: STEADY! There is a lot of work to get done here and even more so across 3 sets. FInd your pace right away and stick to it from the beginning. We don’t want to touch being close to failure here.
How it should Feel: GRIPPY! The Bulk of the workout is going to be done on the rope here. Managing your rest between reps will be key but you will feel it most going up the rope.
WORKOUT STRATEGY & FLOW
Cal row: Find a moderate-fast pace and stick to it. You should be able to go right into the rope climbs each set.
Legless Rope Climb & Rope Climbs: Get up the rope fast and try to be smooth coming down. Try to make the rest between each rep the same across the board.
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 – (Open/QuarterFInals: Perform after the strength)
8-12 minutes moving through:
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups, 5 box jumps with step down
4. Workout Prep
1 Set (at workout pace):
2 Box Jumps (at workout height)
4 Toes to Bar
Metcon (3 Rounds for time)
3 Sets (1 set every 8 minutes)
30 Box Jumps (24/20″)
60 Knee-ups
Metcon (3 Rounds for time)
3 Sets (1 set every 8 minutes)
25 Box Jumps (30″/24″)
50 Toes to Bar
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to try and push the box jump pace, and hang onto toes to bar more than you typically would!
How it should Feel: MUSCULAR ENDURANCE! Those box jumps will fatigue the legs and toes to bar will challenge your core and grip!
WORKOUT STRATEGY & FLOW
Box Jumps: Smooth is fast! The aim is to not stop moving! We don’t recommend rebounding here. Hop down after each rep, load your arms and jump back up!
Toes to bar: Find a great rhythm and crank through! Make your body long and engage those lats!
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