Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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

10 Minutes (Steady movement through the following):

1 Minute Row (start easy and build intensity each round)

10 empty bar front squats

10’empty bar push press

10 scap retractions

5 ring rows

4. Workout Prep

1 Set: (at workout pace)

150m row

5 thrusters

5 pullups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Active recovery

Metcon (Calories)

BikeErg Interval

3 sets:

3x (2min at mod/fast, 1min at hard (standing))

No rest b/t reps & 5min at easy b/t sets