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 – (perform after strength)
3:00 easy bike
-into-
3:00 easy row
*perform 30 single unders every minute on the minute
-then-
3 sets
8 hanging ring scap retraction, 6 kip to swing, 4 knee to chest,
8 lateral box step ups (each side)
5. Workout Prep
1 set (at workout pace)
5 Air Squats
10 Double Unders
3 Toes to Bar
OG class
Metcon (2 Rounds for time)
2 Sets
35 Air Squats
straight into –
50-40-30-20-10
Double Unders
18-15-12-9-6
Toes to Bar
straight into –
35 Air Squats
-Rest 1:1 b/t sets-
OG Compete
Metcon (2 Rounds for time)
2 Sets
50 Air Squats
– straight into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– straight into –
50 Air Squats
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 9 minutes
Target Time each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats. Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout. Goal is to repeat performances with the same if not faster pace.
Be smart about the first set and make sure to save a little in the tank for the second set.
WORKOUT STRATEGY & FLOW
Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.
Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.
Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.
Metcon (2 Rounds for time)
2 sets
2 rounds
20/16 Cal Echo bike
20 Deficit Handstand Push Ups (6″/4″)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate/high intensity with the intent to push the bike while recovering the shoulders and hit big sets on the deficit HSPU.
Anytime there are multiple sets, take the first round as a “feel out pace” and make the adjustments to sustain stimulus.
WORKOUT STRATEGY & FLOW
Echo Bike: Pacing effort should be around 80% while trying to keep the target time around 60 seconds. Stay upright and breathe through the motion. I know it will suck but try to drive more with the legs to allow the arms to recover. Make sure to wind down the last few calories for smoother transitions to the wall.
Deficit Handstand Push Ups: If Handstands Push Ups are in your wheelhouse then go for bigger sets (10+ reps). If not, then look to break sooner than later and settle for fast 5s with quick turnaround. Be sure to explode with your hips on every kip.
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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
10-15 Minutes (Steady movement through the following):
2:00 Ski (easy)
10 hanging scap retractions, 6 kip to swing, 2 ring pull ups
10 push ups
5 single arm dummbbell bench press (light/moderate) (each side)
5. Workout Prep
1 Set: (at workout pace)
3 Muscle Ups
3 dumbbell bench (at workout weight)
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)
Run
2x300m fast w/ 45sec rest,
Rest 3min,
2x (200m fast, 200m jog in sub-1min),
Rest 3min,
2x (200m fast, 200m walk in sub-2min)
SCORING:
Your score is your Total Workout Time (including rest).
Metcon
Metcon (2 Rounds for time)
2 sets
8 Muscle Ups
8 bench press (barbell) 225/155
8 Muscle Ups
16 dumbbell bench presses 70/50
8 Muscle Ups
32 dumbbell bench presses 50/35
-Rest 1:1 between sets-
strategy
TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate intensity with calculated rest to avoid muscle failure. This is an arm/chest wrecker so be ready for a real pump.
WORKOUT STRATEGY & FLOW
Muscle Ups: These are a tricky part of the workout, but if you are great at muscle ups then try to stay unbroken until you feel the struggle kick in. Those that may struggle with consistent high reps should break into 2 sets to avoid failure. Be aggressive on the kip and dip.
Dumbbell Bench: Weight goes down but the twist is the reps double. Arms will become extremely tight quicker than you think so look to break the 2nd and 3 weights into multiple sets to keep intensity.
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