Open Gym Strength and Conditioning – CrossFit
Taking pre-orders for new hats. Exact same company/hat that rogue uses. 36 hats are available to pre-order. $25 per hat.
Contact me at 337-377-9259 or email us at opengymstrength@gmail.com
Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than welcome to do Murph on Friday or the Monday after.
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 – (Perform after the strength)
2-3 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
5. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear it
OG class
Metcon (4 Rounds for time)
4 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
OG Compete
Metcon (5 Rounds for time)
5 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY! Similar to the classic workout “Barbara” we want to be consistent across all sets without burning out early. Be smart in the beginning to allow for continuous work flow in later sets.
How it should Feel: MUSCLE ENDURANCE! The pull to push combo is always tough on the upper body and the run to squat combo will give the legs a solid pump. Be sure to shake it out when the rest comes around.
WORKOUT STRATEGY & FLOW
Pull-ups: 1-2 sets should be the goal and if you are going to break keep it short and sweet.
Push-ups: Be smart and break more than you think. Fast sets of 5 work well and always rest off the shoulders.
Run: Steady pace while trying to roll out the shoulders. We can be a little more aggressive here but try not to turn it into a sprint.
Squats: Non-stop movements while meeting the full standard. Be smooth and consistent with your pacing the whole way through. Pause at the to
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