Open Gym Strength and Conditioning – CrossFit
Warm Up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
10 Hanging Scap Retractions
5 Sit to Stand Rope Climb
10 Single Arm Dumbbell High Pull (each side, moderate)
15 Banded Good Mornings
-Then-
Warm Up to Power Clean weight.
3. Workout Prep
1 Set: (at workout pace)
1 Rope Climb
1 Power Cleans (at workout weight)
Maui (Time)
For Time:
5-4-3-2-1
*Rope Climbs
1-2-3-4-5
Power Cleans (225/155)
*Every set starts with one Legless Rope Climb.
Scaling
For Time:
5-4-3-2-1
Rope Climbs
1-2-3-4-5
Power Cleans (185/125)
strategy
TARGET SCORE
Target Time: 5-7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!
This is meant to be quick, Don’t be to super conservative early on, or you will be playing catch up.
How it should Feel: GRIPPY and MUSCULAR ENDURANCE! The Pull, Pull combo is designed to tax your grip early. Be smart on when to rest but don’t overdo it.
WORKOUT STRATEGY & FLOW
Rope Climb / Legless Rope Climb : Start with 1 legless every set and try to be aggressive with the turnaround from once the legless is complete into the Rope Climb. Shake out in early rounds as needed and try to push through the 3-2-1.
Power Clean : Weight should be moderately heavy but moveable with little rest between reps. Think tempo, 1 rep every 8-12 seconds should be your goal, and hold to it! Don’t use over 80% of 1RM Power Clean.
Mayhem Mini-Pump
4 Sets
10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7
10 Seated Alternating DB Hammer Curl @RPE 7
-rest 1-2 minutes b/t sets-
4 Sets
12 Seated Straight Bar Row @RPE 7
10 Barbell Skull Crushers @RPE 7
-rest 1-2 minutes b/t sets-
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