Open Gym Strength and Conditioning – CrossFit
Warm-up
0:00-12:00
Warm-up (No Measure)
1. 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
2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets:
1:00 Row
5 Inchworms
10 V-Ups
10 Hanging Scap Retractions
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
3. Workout Prep
1 Set (at workout pace):
2 Dumbbell Snatches (at workout weight)
2 Burpees over Bar
2 Toes to bar
Metcon
15:00-35:00
Metcon (3 Rounds for time)
3 sets
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-
strategy
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus today is high intensity and we want you to push your pace each set! The challenge will be to move into every subsequent movement without resting more than you really need to.
How it should Feel: GRIPPY & GASSY! The pull, push, pull combo is a classic that is a great test of fitness! Where you feel it may differ slightly based on your strengths and weaknesses.
WORKOUT STRATEGY & FLOW
Dumbbell Sntaches: Aim for unbroken or close!! Engage the posterior chain, lock down that back and find a good rhythm!
Burpees over bar: Find a pace you can maintain with little to no rest inside of each set. We want you to push here but not blow up or have to rest much after the last rep.
Toes to bar: The last thing before rest! The grip will be taxed but can recover some in burpees. Think “long” in your kip to save yourself over the workout.
Mini pump/ Shoulders & glutes
38:00-60:00
Metcon (No Measure)
3 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band
-Rest 3 min b/t round-
[Seated Arnold Press](youtube.com/watch?v=D07XHj7G7iA)
[Standing DB Lateral Raise](youtube.com/watch?v=8PIXEDHiqo8)
[GHD Hip Extension]( youtube.com/watch?v=-C2OcAP9fg4)
[Lateral Bank Walk](youtube.com/watch?v=ARIKLvhK5hY)
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