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
4 Sets
16/12 Calorie Assault or Echo Bike (build intensity each round)
8 Box Jumps with step down
4 single arm dumbbell thrusters (each side) (moderate)
4. Workout Prep
1 Set: (at workout pace)
4 Chest to Bar Pull Ups
3 Box Jump Over (at workout height)
2 Thrusters (at workout weight)
OG class
Metcon (6 Rounds for time)
6 Sets (1 Set every 5 Minutes)
15 Chest to Bar Pull Ups
12 Box Jump Over (24″/20″) (must clear the box)
9 Thrusters (115/80)
OG Compete
Metcon (6 Rounds for time)
6 Sets (1 Set every 5 Minutes)
21 Chest to Bar Pull Ups
15 Box Jump Over (24″/20″) (must clear the box)
9 Thrusters (135/95)
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
This is a sprint workout so go FAST!!! You have plenty of recovery built in
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
Accessory
Metcon (No Measure)
12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)
running
Metcon (Time)
Hinshaw 12 Week Mile PR Program (Week 7, Workout 2)
3 Sets
800m mod/fast, 90sec rest,
400m mod/fast,
-Rest 60sec between sets-
-Rest 3min-
3x
400m faster, 30sec rest,
200m recovery jog b/t sets
SCORING:
Your score is your total workout time including rest.
Session 2
Metcon (2 Rounds for time)
2 Sets
21-15-9
Strict Handstand Push Ups
4-3-2 Legless Rope Climbs
-Rest 5 Minutes b/t sets-
strategy
TARGET SCORE
Target Reps each set: 6 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
This is a muscle endurance workout focused on building capacity in the strict handstand push ups and legelss rope climbs.
WORKOUT STRATEGY & FLOW
Strict handstand push ups: aim to keep these in 1-3 sets. Be smart on your break up each set.
Legless rope climbs: Use big pulls on the legless rope climbs to try and spend less time under tension. Aim to keep these with no more than :30 between reps.
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