Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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

3 sets

100m run

10 hanging scap retractions, 6 kip to swing, 2 strict pull ups

4. Workout Prep

1 Set: (at workout pace)

200m run

8 pull-ups

OG (class and compete)

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Bike erg

Metcon (Distance)

10min at 90-95rpm

3min at 80-85rpm easy

4 sets:

•10sec ramp to 110+rpm

•5sec sprint at max rpm

•45sec at 80-85rpm easy

3min at 80-85rpm easy

4 sets:

•1min (ramp from 85 to max rpm)

•1min (ramp-down from max rpm to 80-85rpm)

•90sec at 80-85rpm easy

3min at 80-85rpm easy

5min at 90-95rpm on high damper”