Open Gym Strength and Conditioning – CrossFit

Warm-up

0:00-12:00

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

1-2 sets

1:00 Ski

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

25 Single Under

3. Workout Prep

1 set (at workout pace)

2 Overhead Squat (at workout weight)

10 Double Unders

Metcon

15:00-27:00

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

3-6-9-12….

Overhead Squat (115/75)

*30 Double Unders after each set of Overhead Squats

strategy

TARGET SCORE

Target Reps: 324 (through the round of 21)

Double Unders: Try to keep your heart rate under control here and don’t get frustrated if you trip here and there. JUst get right back to work.

Running warm-up

30:00-45:00

Running warm-up (No Measure)

1. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

PR your 5K with Mayhem Aerobic Capacity

48:00-60:00

Hinshaw only needs 1 result for you to receive personalized paces throughout the 5k run program!

So simply test 1 of the distances below (unless you already know your PR for 1 of them) and enter the score!

You need to enter your score by THIS Friday, June 10. So you can test ONE of the distances anytime this week.

1-Mile Run (Time)

Max Effort 1-Mile Run

1.5 mile run (Time)

1,000 meter run (Time)

strategy

PR your 5K program details

This program is going to be a blast! Hinshaw has made some world class workouts for us all to work through as we can PR our 5k Run time together! The workouts will be TWICE/week and you MUST enter scores for EVERY workout if you want personalized pace throughout the program!

When will the workouts be each week?

They will typically be on Mondays and Fridays. There may be a few weeks that they fall on a Tuesday and/or Saturday to accommodate the rest of programming.

You MUST score EVERY workout if you want PERSONALIZED paces throughout the program!

Yes we put that twice now. We now its easy to miss details 🙂

What if I miss a workout or entering a score?

Then you won’t get personalized paces, sorry. BUT you can still follow along by doing someone else’s paces that has the same (or similar) initial PR score as you (1000m, 1 mile or 1.5 mile). Simply look on the provided spreadsheet in coming week.

Can I do this program and still keep my other fitness and/or strength improving?

YES! We recommend you do the portion of your fitness first that you want to prioritize the most improvements in (i.e. if you want to get strong more than anything, then do the strength first and this running program and/or metcons after. If you want to improve your running the most, then do this 5k Run program first.)

Workout Data

Number of Workouts: 20

Total Run Volume: 76387m

Longest Run Workout: 6000m

Shortest Run Workout: 2000m

Average Run Workout: 3819m