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)
5:00 Cardio (your choice)
EMOM perform 5 air squats
-then-
2-3 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
We are keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats
With a vest, if you are wearing that in the workout
OG class
Metcon (2 Rounds for time)
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform without a vest
OG Compete
Metcon (2 Rounds for time)
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest
strategy
TARGET SCORE
Target Time each set: 11-12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.
WORKOUT STRATEGY & FLOW
Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.
Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.
Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.
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
2-3 Sets
500m Row (easy to moderate)
1:00 Practice Handstand obstacle or Freestanding Handstand hold
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Row
25′ Handstand Walk with obstacle
Metcon (6 Rounds for time)
6 sets
50/40 Calorie Row
-rest 1:1 between sets-
*100’ Handstand walk ( during the rest
strategy
TARGET SCORE
Target Time Each Set: Sub 3 minutes
Time Cap Each Set: 4 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want to keep consistent sets throughout this workout and if possible, keep negative splits.
How it should Feel: CARDIO! The handstand walk shouldn’t beat you up too much so you should mostly just be breathing heavy by the end of it.
WORKOUT STRATEGY & FLOW
Cal Row: Think about keeping a fast-faster pace here to get under the Time cap and near the target time!
.
Handstand Walk: Don’t kick up until you are ready so you can make sure that you don’t fail and have to eat more into your rest than you need t
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