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 Row
12 lateral box step overs
9 no pushup burpees
6 spiderman lunges (3 ea side)
4. Workout Prep
1 Set: (at workout pace)
8/6 Calorie Row
2 Burpee Box Get Over (at workout height)
OG (class and compete)
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
20/16 Calorie Row
10 Burpee Box Jump Over (24″/20″)
-Rest 0:30 seconds b/t rounds-
*Sub 200m Run OR 20/16 Calorie on another machine if needed
Accessory
Metcon (No Measure)
3 Rounds
15 Cuban Press R/L (Light)
15 Cat Cow
15 Straight Leg Deadbug R/L
15 Bulgarian Split Squat R/L
push press + pause push jerk (3-3-3-2-2)
– (2+1) x 3 sets (70-75% of Push Press)
– (1+1) x 2 sets (70-75% of Push Press)
* Rest 60-90 secs between sets
Pause in the receive for 2 seconds
Build in load each set. Work somewhere around 70-75% 1RM Push Press.
Record each set as 1 of your scores for load
Halting Clean Deadlift to Mid Knee + Clean + Jerk (5-5-5-3-3)
– (2+1+2) x 3 sets
– (1+1+1 ) x2 sets
* Rest 2 minutes between sets
Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
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