Open Gym Strength and Conditioning – CrossFit

On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing mental/physical rehabilitation. Both of Gage’s parents serve the community as a teacher and police officer and attend CrossFit 171.

On Saturday, May 21st from 11am-3pm “Claws for a Cause” benefit will be held to help ease the financial strain the Russell’s face. Tickets are $20 a piece which include 2 containers of crawfish w/potatoes and corn. We have 15 tickets available at the box. Pick-up will be at CrossFit 171 from 11-3pm on Saturday. If interested in purchasing tickets please get with Ben/Brandon.

**All ticket orders are due by Tuesday, May 17th.**

Thank you.

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 5-10 air squats

-then-

3 Sets

5 inchworms

10 hanging scap retractions

Keeping the warm up slightly shorter since we have such a long metcon

4. Workout Prep

1 set (at workout pace)

2 Strict Pull-Up

4 Push-Up

6 Air Squat

*All w/20lb/14lb vest.

Murph prep

OG class

Metcon (AMRAP – Rounds and Reps)

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

-Switch rounds back and forth with your partner-

OG Compete

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

*All w/20lb/14lb vest.

strategy

TARGET SCORE

Target number of Rounds: 25+

Minimum number rounds before scaling: 15

STIMULUS and GOALS

This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.

WORKOUT STRATEGY & FLOW

All the movements have lower rep ranges to allow you to try and move nonstop

Air Squats should be smooth and unbroken throughout, giving the upper body a break!

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:

1:00 Bike

10 Lateral Box Step Up R/L

25ft Sled Push (Empty)

10 Hanging Scap Retraction

5 Strict Pull Up

4. Workout Prep

1 Set (at workout pace):

4 Dumbbell Box Step Over (at workout height and weight)

1 Rope Climbs

50’ Sled Push (at workout weight)

250m Bike Erg

Metcon (5 Rounds for time)

5 Rounds (begin each set every 4 minutes, 10 sets total)

20 Dumbbell Box Step Over (2×50/35) (24/20)

5 Rope Climbs

-Rest until 4, 12, 20, 28, 36 minute mark-

100’ Sled Push (2×45/1×45)

500m Bike Erg

-Rest until 8, 16, 24, 32 minute mark-

strategy

TARGET SCORE

Target Time each set: Sub 2 minutes

Bike: Hold a fast pace here! Don’t slow down until you get to rest!