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
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 Prep/QuarterFInals: Perform after the strength)
8-12 minutes moving through
1:00 Cardio (easy/moderate) (your choice)
30 single unders, 20 plate hops
10 goblet squats (moderate), 5 jumping air squats
10-20 second bar hang
4. Workout Prep
1 Set (at workout pace):
20 double unders
10 Wall Balls (at workout weight)
OG class
Metcon (Time)
Partner Throwdown Friday
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time
strategy
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today
How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets
WORKOUT STRATEGY & FLOW
Double Unders: All wrist action! Don’t slow down during any set! Fast rope speed and small jumps!
Wall Balls: Try to speed up the cycle rate by squatting right before you receive the ball. Big sets here! Try to catch the ball when your partner finishes before it hits the ground and go right into your next rep.
OG Compete
Metcon (Time)
150 Heavy Double Unders (each, at the same time)
75 Synchro Wall Balls (30/20)
-rest 5 minutes-
150 Double Unders (each, at the same time)
75 Synchro Wall Balls (20/14)
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today
How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets
WORKOUT STRATEGY & FLOW
Double Unders: All wrist action! Don’t slow down during any set! Smooth is fast on these!
Wall Balls: Make sure to be synched up with your partner! Push into the hurt and it will be over before you know it!
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
3-4 rounds:
200m Ski (easy to moderate)
10 shoulder shrugs in handstand, 5-10 V Push Ups
200m Jog (easy to moderate)
50’ Sled Push (empty)
4. Workout Prep
1 Set (at workout pace):
3 Strict Handstand Push Ups
50m Ski
Metcon (10 Rounds for time)
10 Rounds
10 Strict Handstand Push Ups
10 Deadlifts (225/155)
-250m Ski Recovery ski after each Round-
strategy
TARGET SCORE
Target Time: sub 17 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Let’s see how long we can hold onto the strict handstand push ups without going to failure. The ski should be “active recovery” so you can try to hang onto unbroken strict handstand push ups longer.
How it should Feel: MUSCULAR ENDURANCE! Your muscle fatigue will probably get you before your breathing one in this one, so know yourself and where you are going to need to break before hitting that wall.
WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Aim to keep these unbroken for as long as you can. Once you start feeling like you might fall off break because we don’t want to get hung up on these for too long.
Deadlifts: Smooth and unbroken the entire way is the aim. Don’t slow down unless you are getting blown up in your back! Then take time to get aligned before each set!
Ski: Aim to simply “coast here” so you can attack each round after with intensity!
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