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
10-15 Minutes (Steady movement through the following):
20/16 Calore Ski or Row (start easy and build intensity each round)
10 V Ups
10 Abmat Sit Ups
10 half kneeling single arm dumbbell press (moderate) (each side)
0:30 handstand hold
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Ski (OR Row)
5 GHD Sit-ups
3 Strict Deficit Handstand Push Ups (at workout deficit)
OG class
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 MInutes
25/20 Calorie Row (OR Ski)
25 GHD Sit-ups
10 Handstand push-ups
OG Compete
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 MInutes
30/24 Calorie Ski (OR Row)
30 GHD Sit-ups
15 Strict Handstand Pushups
strategy
TARGET SCORE
Target Rounds: 4+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
Stimulus for today’s workout is moderate intensity across while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.
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WORKOUT STRATEGY & FLOW
Calorie Ski: This needs to be approached with moderate intensity at a controlled pace. Keep arms/triceps loose by rolling out during the ascent. Goal time should be to finish under 1:45 and should be scaled down to keep intensity. Substitute row is Ski is unavailable or if Handstand Push Ups are not your strong suit
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GHD’s: High Volume on this so approach with caution. Goal is non-stop and make sure to whip the hands up on every rep to help launch the body up. Keep head neutral and breathe the motion.
Deficit Handstand Push Ups: Use plates and abmate for deficit and goal should to keep sets manageable (2-3) where avoiding failure is top priority. Remember to control the descent smoothly and explode into the press without hesitation.
Session 2
Metcon (Time)
3 rounds
3 Pegboards
10 Deadlifts (315/225)
100’ Handstand walk (double obstacle every 50’)
strategy
TARGET SCORE
Target Time: 9-10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
Some good old fashion Grip, Rip and Walk (if that’s a thing). Shoulders will definitely take a toll on this one, some keep pace moderate and stay within your realm of skill.
WORKOUT STRATEGY & FLOW
Pegboard: Higher skilled athletes on this movement should aim to complete unbroken (touch and go). However, if grip and shoulders start to fatigue early then they should be adjusted to singles.
Deadlifts: Weight on deadlifts will be moderately heavy (75%+) and will feel heavier as rounds go on. The goal should be 1-2 sets and if breaking make sure to keep it short and sweet. Engage the lats and drive the feet through the floor with every rep.
Handstand: Like the pegboards this has to be adjusted to where your skill level is. Higher skilled should aim for 50ft+ unbroken sections while lower skilled should aim for 25ft unbroken sections. Again adjust as needed as the workout goes on your target distance may change depending on shoulder fatigue. Only obstacle use is available and proficient at it. After 2 or more failed attempts, take it out.
Accessory
Metcon (No Measure)
8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)
4×8-10 Dumbbell Bent over row (each side) (Heavy)
3×15 deficit push ups (Hands and Feet on 45 plates)
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