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. Strength Prep
Use 3-5 warm up sets of 5 reps for parallel box squats as your primer
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer
4. Movement Prep/Activation and Increasing Heart Rate (Open/QuarterFInals: Perform after the strength)
2-3 Sets
1:00 Ski (10 Damper)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up
5. Workout Prep
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 GHD Sit Ups
2 overhead squats (at workout weight)
3 Toes to bar
OG class
Metcon (3 Rounds for time)
3 Sets
10 Overhead Squat (115/80)
20 med-ball sit-ups
10 Overhead Squat (115/80)
20 Toes to Bar
10 Overhead Squat (115/80)
-Rest 1:1 between sets-
OG Compete
Metcon (5 Rounds for time)
5 Sets
10 Overhead Squat (135/95)
20 GHD Sit Up
10 Overhead Squat (135/95)
20 Toes to Bar
10 Overhead Squat (135/95)
-Rest 1:1 between sets-
strategy
5 Sets
10 Overhead Squat (135/95)
20 GHD Sit Up
10 Overhead Squat (135/95)
20 Toes to Bar
10 Overhead Squat (135/95)
-Rest 1:1 between sets-
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. Hinshaw Warm up
4. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
150m Jog
8 hanging ring scap retractions, 4 kip to swing, 2 ring dips, 2 strict pull ups
5. Workout Prep
1 Set (at workout pace):
100m Run
1 Ring Muscle Up, 1 Bar Muscle Up
Metcon (8 Rounds for time)
8 Sets
500m Run
10 Muscle Ups
-Rest 2 Minutes b/t sets-
*Odd Rounds: Ring Muscle Ups
*Even Rounds: Bar Muscle Ups
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 each round unbroken (or close to unbroken), with a solid run and nice and smooth muscle ups.
How it should Feel: CARDIO! We want to go at a pace that doesn’t beat us up too much, allowing us to get a lot of work in without completely ruining our recovery the rest of the week.
WORKOUT STRATEGY & FLOW
Run: Aim to keep these close to the 2 minute mark or faster. Think moderate-fast to fast pace on these throughout.
Muscle Ups: We are rotating between the rings and bar to get some great work in on both! The ring will likely end up being the toughest part of the workout. Aim to be consistent with each rep and try to hold on for as big of sets as you can manage.
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