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):

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

10 Inchworms

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

10 Box Jumps (with step down) (moderate height)

4. Workout Prep

1 Set: (at workout pace)

5/4 Calorie Ski (OR Row)

2 Burpee Box Get Overs (at workout height)

5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)

OG class

Metcon (8 Rounds for time)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

12 Burpee over Rower

strategy

TARGET SCORE

Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS

This is a sprint workout so go FAST!!!

WORKOUT STRATEGY & FLOW

Row: This is a hard effort here! Aiming for 1300+/1100+ pace.

Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.

OG Compete

Metcon (8 Rounds for time)

8 Sets (1 Set every 4 Minutes)

15/12 Calorie Ski (OR Row)

5 Burpee Box Get Overs (48″)

12/10 Calorie Echo Bike

5 Burpee Box Get Overs (48″)

strategy

TARGET SCORE

Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 3 minutes

STIMULUS and GOALS

This is a sprint workout so go FAST!!!

WORKOUT STRATEGY & FLOW

Ski: This is a hard effort here. Aiming for 1300+/1100+ pace.

Bike: this is a hard effort bike. Aiming for 400+/300+ watts.

Accessory

Metcon (No Measure)

4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)

3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)

3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)

*Superset movements as desired

-then-

3 sets

30 Second Side Plank (each side)

20 Deadbugs

20 Alternate V-Ups

Session 2

Metcon (Time)

21 Muscle Ups

21 Squat snatches (145/100)

-Rest 1:1-

15 Muscle Ups

15 Squat snatches (145/100)

-Rest 1:1-

9 Muscle Ups

9 Squat snatches (145/100)

strategy

TARGET SCORE

Target Time set 1: sub 4 minutes

Squat snatches: these can be done as quick singles. Once the bar hits the ground your back on it for the next rep. Push the pace on the snatches, knowing you will get rest before you reset for the next set.

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

2 Sets

300m Row

300m Ski

15 banded good mornings

15 sit ups

10 single leg RDLs (empty barbell) (Each side)

15 air squats

10 hanging scap retractions

4. Workout Prep

1 Set: (at workout pace)

5 GHD Sit Ups

2 Deadlifts (225/155)

2 Deadlifts (275/185)

2 Deadlifts (315/225)

Metcon

Metcon (Time)

50 GHD Sit Ups

25 Deadlifts (225/155)

50 GHD Sit Ups

25 Deadlifts (275/185)

50 GHD Sit Ups

25 Deadlifts (315/225)

-Rest 1:1-

3 rounds

50 Wall balls (20/14)

25 Toes to bar

strategy

TARGET SCORE

Target Time Each Set: 12-14 minutes

Time Cap Each Set: 16 minutes

STIMULUS and GOALS

These 2 workouts are aggressive! Aim to attack both with intensity and push your pace within each as much as you can handle.

WORKOUT STRATEGY & FLOW

GHD Sit Ups: Fast and minimal breaks is the aim for each set!

Toes to bar: The 25 will be a lot after all you’ve done so far so focus on your breath with each rep and manage shoulder fatigue as much as you can. Use those hips to close each rep!