Open Gym Strength and Conditioning – CrossFit

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

3 Rounds

1:00 Ski (OR Row)

10 Deadlifts (increase weight each round)

10 inch worms

:30 Handstand Hold

4. Workout Prep

1 Set: (at workout pace)

5 Handstand Push-Ups

5 deadlifts (workout weight)

OG (class and compete)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

OG bodybuilding

Metcon (No Measure)

(Optional work)

3 Rounds

Dumbbell bench

12 Dumbbell bench (50/25)

10 Dumbbell bench (50/25)

8 Dumbbell bench (70/40)

-Go back and forth each set with a partner-

3 Rounds

12 Strict Pull Ups (15/10)

10 Strict Pull Ups (25/15)

8 Strict Pull Ups (35/20)

-Go back and forth each set with a partner-

6 sets

15 deficit push up (moderate deficit)

Tbar row (moderate weight)