Open Gym Strength and Conditioning – CrossFit

Warm-up

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

Row

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

3. Workout prep

2 sets

200 meter row

25 double unders

150 meter run

Roads? Were we going? We don’t need roads. (Time)

3 Rounds

1000m Row

100 Double Unders

1 Mile Run

*Time Cap: 43:00

strategy

TARGET SCORE

• Target Time: sub 40 minutes

• Time Cap: 50 minutes

STIMULUS and GOALS

• How to Pace: STEADY! This is a pure endurance-based event all about effective pacing and the ability to stay moving with monostructural movements. This is a classic from the CF Games that “made even Rich Froning walk.” (But nobody mentions his dehydration, etc.)

• How it should Feel: CARDIO! You need to manage your heart rate and breathing throughout to stay moving. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!

WORKOUT STRATEGY & FLOW

• Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!

• Double Unders : Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked-up heart rate for the run, or continuous tripping on the rope.

• Run: This is where we can open up some with your speed, if you have it. Hold a moderate for the first 1-1.5 miles then move into moderate/fast for another mile, then empty the tank the last 800m. Stay mentally tough here!

Scaling Options for 3 Mile Run include: 9,660 Bike Erg or 4830m on Row/Ski