7/9/21

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 Row (build intensity each round)

8 single arm dumbbell bench press (each side) (light/moderate)

8 double arm dumbbell bench press (light/moderate)

4. Workout Prep

1 Set: (at workout pace)

3 Bench Press (at workout weight)

5/4 Calorie Row

OG (class and compete)

Metcon (5 Rounds for calories)

5 Sets

AMRAP 3 Minutes

20 DB Bench Press (50/35)

Max Distance Calorie Row

-Rest 1 Minute b/t sets-

strategy

TARGET SCORE

Score is calories

Target Calories each set: 30/24+ Calories

Minimum Calories before scaling each set: 10/8

STIMULUS and GOALS

This is a classic push/pull workout focused on building upper body capacity.

WORKOUT STRATEGY & FLOW

Bench: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.

Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.

Accessory

Metcon (No Measure)

Bent-over Barbell Row

5 sets: 6-8 reps.

Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement

Double DB Prone Row

4 sets: 10-12 reps; increasing weight across sets.

Set a bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench.

*Focus: Strong contraction of the back. Chest can slightly raise off the bench but utilize the bench to stabilize the torso and minimize the amount of momentum assistance from the torso during the pull.

Barbell 21’s 3 sets:

7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Keep weight on the light to moderate side

*Focus: Quality over quantity

Session 2

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. Hinshaw Warm up

4. Movement Prep/Activation and Increasing Heart Rate – (After the run)

3 Sets

1:00 Ski (easy to moderate)

10 hanging scap retraction, 6 kip to swing, 2 knees to elbows

10 Half Kneeling single arm kettlebell press (each side) (light)

0:20 handstand hold

30-45ft sled push (start empty and add weight each round)

30-45ft sled pull (start empty and add weight each round)

5. Workout Prep

1 set (at workout pace)

2 Strict Deficit Handstand Push Ups (at workout deficit)

4 Toes to bar

10ft Sled Pull (heavy)

10ft Sled Push (heavy)

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

running

Metcon (Time)

Hinshaw 12 Week Mile PR Program (Week 11, Workout 2)

3x (600m easy, 60sec rest)

-Directly Into-

400m moderate, 100m walk

300m fast, 200m walk,

200m faster, 300m walk,

400m fastest, 400m walk

SCORING:

Your score is your 400m controlled sprint(fastest) time.

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