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
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
3. Workout Prep
1 Set (at workout pace):
2 Deadlifts (at workout weight)
2 Burpee Box Jump Overs (at workout height)
Metcon
15:00-35:00
Metcon (6 Rounds for time)
6 Sets:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! We’d like each set to feel like a race and you try to maintain a sub 1 minute pace throughout!
How it should Feel: GASSY! IF the weight is doable unbroken, then your heart rate and lungs will be the main limiting factor.
WORKOUT STRATEGY & FLOW
Deadlifts: Don’t use over 70% of 1RM. This should be a weight you can hit unbroken most to all sets!
Burpee box jump overs: Be aggressive on these! Don’t stop moving and push yourself to finish all of these in under 50 seconds!
Mayhem mini pump upper body anterior
38:00-60:00
Metcon (4 Rounds for weight)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality
-Rest 3 min b/t rounds-
Record heaviest set of bench press
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