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. Hinshaw Warm up
3. Movement Prep/Activation and Increasing Heart Rate
3 sets
200m Jog
5 Single Arm Dumbbell Thrusters (each Side) (moderate)
4. Workout Prep
1 set (at workout pace)
100m Run
4 Dumbbell Thrusters (at workout weight)
OG class
Metcon (Time)
For Time:
18 Dumbbell Thrusters (40/25’s)
200m Run
15 Dumbbell Thrusters (40/25’s)
200m Run
12 Dumbbell Thrusters (40/25’s)
200m Run
9 Dumbbell Thrusters (40/25’s)
200m Run
6 Dumbbell Thrusters (40/25’s)
200m Run
3 Dumbbell Thrusters
(40/25’s)
OG Compete
Metcon (Time)
For Time:
18 Dumbbell Thrusters (70s/50s)
200m Run
15 Dumbbell Thrusters (70s/50s)
200m Run
12 Dumbbell Thrusters (70s/50s)
200m Run
9 Dumbbell Thrusters (70s/50s)
200m Run
6 Dumbbell Thrusters (70s/50s)
200m Run
3 Dumbbell Thrusters (70s/50s)
strategy
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Workout is taken from the 2021 Granite Games Comp.
Stimulus for this workout is all about managing the workload of the thrusters. Moderate intensity while trying to stay consistent with pace and reps.
WORKOUT STRATEGY & FLOW
Thruster: This is the workout and needs to be approached with caution. The weight should be heavy but we still should be able to complete over half the reps on each set. Make sure to keep the dumbbells up on the shoulders and not allow them to fall down the sides to where the press becomes much harder. Breathe at the top and steady steady.
Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the thrusters. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the dumbbells.
The rounds of 15 and 12 are the real deal. Get through them and it’s smooth sailing through (somewhat).
Metcon
Metcon (Time)
For Time:
100 GHD Sit-Up
10 Rope Climb
strategy
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
The stimulus is a quicker sprint like chipper. This workout places a heavy focus on big sets of high skilled gymnastics while the core is fatigued.
WORKOUT STRATEGY & FLOW
GHDs: Aim to keep these in big of sets as possible. Use the legs as much as possible to avoid core burnout.
Rope Climbs: Aim to finish these in under 3 minutes. Use your arms for as big and fast of pulls as possible to minimize core fatigue here as well.
Session 2
Metcon (Time)
30 Muscle ups
30 meter dumbbell front-rack lunge (2×50/35)
300 double-unders
20 muscle-ups
20 meter dumbbell front-rack lunge (2×50/35)
200 double-unders
10 Muscle-ups
10 meter dumbbell front-rack lunge (2×50/35)
100 double-unders
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 Minutes
STIMULUS and GOALS
High skilled gymnastic grinder. Stimulus is moderate intensity throughout while trying to stay consistent with reps on Muscle Ups.
WORKOUT STRATEGY & FLOW
Muscle Ups: Goal for muscle is obviously avoiding burning out. With this type of workout grip and legs will add up quickly so it’s best to play it safe and go with what you know you can do rather than trying to do big sets and have to over rest. Fast and efficient 5s would be ideal to keep pace and try to keep rest around 10-15 seconds between sets.
Double Unders: High reps with this movement. If double unders are your game then try to hold at least sets of 100 before breaking and if grip looks to be getting tights then fast 50s would be a safer bet. Stay light on the feet and relax the shoulders.
Lunge: This is here just to annoy you and keep the legs pumping. Distance should be completed unbroken and look to pause at the top of each step to breathe and maintain steadiness.
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