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):
1:00 Cardio (your choice)
10 dynamic squat stretch
10 wall balls (focus on cycling arms) (lighter than workout weight)
10 GHD’s to parallel (focus on leg extension)
10 Hanging knee raises
10 Dumbbell Box Step Overs (light/moderate)
10 Kettlebell Swings (moderate)
4. Workout Prep
1 Set: (at workout pace)
4 Wall Balls (at workout weight)
4 GHD Sit-ups
2 power cleans
| (at workout weight)
4 Toes to Bar
2 DB Step-overs (at workout weight and height
OG class
Metcon (Time)
3 Rounds
27 Wall Balls (20/14)
18 GHD Sit-ups or 18 med ball sit-ups (NOT RX)
9 Power Cleans (155/105)
-Rest 2 Minutes-
2 Rounds For Time
18 Toes to Bar
9 Double Dumbbell Step Overs (2×35/20) (24/20)
Subtract 2 minutes from total working time
OG Compete
Metcon (Time)
3 Rounds
33 Wall Balls (30/20)
22 GHD Sit-ups
11 Power cleans (185/125)
-2min Rest-
2 Rounds For Time
22 Toes to Bar
11 Dual DB Box Step-overs (50/35) (24/20)
subtract rest from total working time
strategy
TARGET SCORE
Target Time set 1: sub 10 minutes
Target Time set 2: sub 5 minutes
Time Cap set 1: 13 minutes
Time Cap set 1: 6 minutes
STIMULUS and GOALS
A workout taken from the granite games. Stimulus is moderate intensity on both parts with smart rest stops early on to keep intensity up. The second part of this workout is a doozy so make sure to stay loose during the rest.
Watch some of the videos to see others’ mistakes.
WORKOUT STRATEGY & FLOW
Wall Balls: Heavier weight so look to break this up sooner than later. Goal should be 2-3 sets and make sure to cycle the arms and breathe through every rep.
GHD’s: Non-stop is the goal at a smooth pace while really over emphasising the hips and arm drive.
Sandbag Cleans: Weight is heavy and the body will begin to break down. Move steady and try to complete a rep every 6-10 seconds
Toes to Bar: 2 quick sets would be a safe bet on this. Be aggressive with the hips and kick to continuous reps.
D-Ball Step-overs: Some athletes held on the shoulders and some held with a low bear hug. Whichever is comfortable keeps you moving through should be the pick. Practice different strategies and try to stay unbroken or close to.
Session 2
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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
21/17 Calorie Row
All on rings: 10 hanging scap retrations, 8 kips, 6 kip to swing, 2 dips
25/20 Calorie Bike
25′ Single arm front rack kettlebell lunge (moderate) (each side)
4. Workout Prep
1 Set: (at workout pace)
6/5 Calorie row
3 Muscle ups
6/5 Calorie bike erg
20’ Front Rack Kettlebell Walking Lunge (at workout weight)
Metcon
Metcon (6 Rounds for time)
2 sets
AMRAP 7 Minutes
21/16 Calorie row
5 Muscle ups
-Rest 3:00 between sets-
AMRAP 7 Minutes
20/15 Calorie Bike Erg
50’ Front Rack Kettlebell Walking Lunge (2×53/36)
-Rest 3:00 between sets-
-then-
-Rest 5 Min-
6 Sets
20/15 Calorie Row
20/15 Calorie Bike Erg
-Rest 2 Minutes between each set-
Enter each row/erg time as score…in comment section put the total number of reps for each AMRAP.
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