Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. 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
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
4. Workout Prep
1 Set: (at workout pace)
9/6 Calorie Assault Bike
3 Toes to Bar
1 Bar Muscle Ups
OG class
Metcon (3 Rounds for reps)
AMRAP 5 Minutes (0:00-4:59)
10/8 Calorie Echo Bike
10 Toes to Bar (OR 15 Hanging Knee Raise)
-straight into-
AMRAP 5 Minutes (5:00-9:59)
10/8 Calorie Echo Bike
5 Banded Bar Muscle Ups (OR 10 Burpee Pull-Up)
-straight into-
AMRAP 5 Minutes (10:00-14:59)
10/8 Calorie Echo Bike
10 Toes to Bar (OR 15 Hanging Knee Raise)
5 Banded Bar Muscle Ups (OR 10 Burpee Pull-Up)
*Begin each 5 minutes with a new 10/8 calorie echo Bike regardless of where you were at
OG compete
Metcon (3 Rounds for reps)
AMRAP 5 Minutes (0:00-4:59)
12/10 Calorie Echo Bike
15 Toes to Bar
-straight into-
AMRAP 5 Minutes (5:00-9:59)
12/10 Calorie Echo Bike
5 Bar Muscle Ups
-straight into-
AMRAP 5 Minutes (10:00-14:59)
12/10 Calorie Echo Bike
15 Toes to Bar
5 Bar Muscle Ups
*Begin each 5 minutes with a new 12/10 calorie echo Bike regardless of where you were at
strategy
TARGET SCORE
Scored in reps to keep the leaderboard clean
Target rounds set 1 & 2: 3.5+ rounds (105+ & 60+ reps)
Minimum rounds before scaling set 1 & 2: 2 rounds (60 & 40 reps)
Target rounds set 3: 3+ rounds (105+ reps)
Minimum reps before scaling set 3: 1.5 rounds (57 reps)
STIMULUS and GOALS
Stimulus for the 3 workouts is maintaining a moderate intensity while establishing a pace early. Your Goal should be consistent round times which will help stay on track with your scores.
WORKOUT STRATEGY & FLOW
Assault Bike: Intensity should be moderate to moderate high with a goal time under 50 seconds. Ramp up the bike in the first 5-6 seconds, then settle into a controlled pace. When within 2-3 calories of finishing look to wind it down to recover going into the next movement.
Toes to Bar: Legs and lungs will hurt at first and then grip fatigue will start to set in. Whatever your skill level is, break sooner than you think with a minimal goal of no less than sets of 5. Make sure to use a 5-10 second buffer after the bike to chalk up and utilize that big swing with a fast kick.
Bar Muscle Ups: Goal is unbroken! It will take more energy and time to break and restart. Be sure you are ready to make the commitment before jumping up to the bar. Breathe at the top of each rep while being explosive in the kip.
Accessory
Metcon (No Measure)
3-4 sets
15 Single Leg Foot elevated Glute Bridge (each side)
15 Glute ham raises
15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)
15 Reverse hypers (light/moderate weight)
Session 2 (compete)
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. 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
3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
500m Row
1:00 Handstand obstacle or Handstand walking with 180 degree turns
3 Rope Pull Sit to Stand
50′ (empty sled push)
4. Workout Prep
1 Set: (at workout pace)
15’ Handstand Walk
1 Rope Climbs
15’ Sled Push (at workout load)
Metcon (2 Rounds for time)
2 sets
75’-50’-25’
Handstand Walk
4-3-2
Rope Climbs
75’-50’-25’
Sled Push (Sled + 2×45/1×45)
-Rest 5:00 between sets-
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
Stimulus for this workout is moderate intensity with a chip away style approach. Each movement is not a sprint type feel but more towards a “grind it out” approach. Meaning don’t go out like the rabbit and sprint to failure. Instead stay consistent, controlled and steady like the turtle and you will win the race.
WORKOUT STRATEGY & FLOW
Handstand Walk: Goal is at least 25ft unbroken sections with quick turn around on the rest. Distance goes down each round. Be cautious on the first go around because the shoulders will only fatigue more as the workout goes on. Make sure to breathe while being upside down (harder than it looks) this will help relax the body and allow you to move faster on your hands without getting so light headed.
Rope climbs: Try and hit a climb every 20-30 seconds to help stay on track and keep from over resting. Jump high up on the rope and use the legs as much as possible to assist the arms.
Sled Push: This is the make or break point in the workout. Try and do whatever you can to keep moving. Weight should always be moveable and never feel like failure so adjust accordingly to keep the wheels turning. Lessen the load if you are not on turf, but on the gym floor or another surface. You should be able to power walk it throughout.
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