Open Gym Strength and Conditioning – CrossFit
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 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. 2-3 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light-Moderate)
7 Single Arm Ring Rows (each side)
4. Workout Prep
1 Set (at workout pace):
3 Wall Balls (at workout weight)
1 Rope Climb
OG (class and compete)
Metcon (Time)
10 Rounds
15 Wall Balls (20/14)
1 Rope Climb
Session 2
Metcon (8 Rounds for time)
8 Rounds
10 Dumbbell Snatches (70/50)
50 Heavy Double Unders
100’ Handstand Walk
-rest 1:1-
strategy
TARGET SCORE
Target Time Each Round: sub 2 minutes 30 seconds
Time Cap Each Round: 3 minutes
STIMULUS and GOALS
How to Pace: GRIND! There is really no reason to stop on the workout, if you are comfortable with all the movements. Sets are quick so look to establish the pace early and try to hold through.
How it should Feel: PAIN! If you want juice, then you can’t be afraid to squeeze some fruit. Transitions need to be aggressive with no loss of time.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Unbroken! That’s all we have to say about that.
Heavy Double Unders: Try to stay as relaxed as possible here and keeping them unbroken throughout.
Handstand Walk: Don’t kick up until you are ready to go and once you are going don’t stop.
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