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
3 Sets
30 Second Deadbug
5 Tempo Banded Goblet Squats 33X1
10 Tall Kneeling Kettlebell Curl
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3:00 Row (easy to moderate)
-into-
3 sets
5 jumping air squats
5 single arm kettelbell push press (light) (each side)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
5. Workout Prep
1 set (at workout pace)
100m Row
5 Wall Balls (at workout weight)
5 Chest to bar Pull Ups
Strength (lower)
Back Squat (10-8-6-4)
Back Squat:
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
* Rest as needed between sets *
OG class
Metcon (Time)
For time:
500m Row
50 Wall Balls (20/14)
50 Chest to bar Pull Ups
500m Row
25 Wall Balls (20/14)
25 Chest to bar Pull Ups
500m Row
strategy
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and damage control on the chest to bars.
2 Parts to this workout, so cruise through the first workout. Enjoy the rest and go lights out on part two.
WORKOUT STRATEGY & FLOW
Row: The row has to be moderate! Don’t come out hot and shoot yourself in the foot by blowing up the lunges. Look to stay around 70%, breathe through each pull and wind down the last few meters.
Wall Balls: The goal should be big sets (2-3) with quick rest and back to work. This is the point of the workout where you tell your body to “shut up” and keep moving,
Chest to Bar: These will be tough, especially after the wall balls. Break up accordingly to keep moving. Whether it is fast 5’s or 10-20 reps, as long as you spend more time on the bar than resting, that’s all we want.
OG Compete
Metcon (Time)
500m Row
50 Wall Balls (20/14)
50 Chest to bar Pull Ups
500m Row
25 Wall Balls (30/20)
25 Chest to bar Pull Ups
500m Row
-Rest 5 minutes-
250m Row
25 Wall Balls (20/14)
25 Chest to bar Pull Ups
250m Row
strategy
TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and damage control on the chest to bars.
2 Parts to this workout, so cruise through the first workout. Enjoy the rest and go lights on part two.
WORKOUT STRATEGY & FLOW
Row: The row has to be moderate! Don’t come out hot and shoot yourself in the foot by blowing up the lunges. Look to stay around 70%, breathe through each pull and wind down the last few meters.
Wall Balls: The goal should be big sets (2-3) with quick rest and back to work. This is the point of the workout where you tell your body to “shut up” and keep moving,
Chest to Bar: These will be tough, especially after the wall balls. Break up accordingly to keep moving. Whether’s fast 5’s or 10-20 reps, as long as you spend more time on the bar than resting, that’s all we want.
Session 2
Warm-up (No Measure)
1. 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
2. Hinshaw Warm up
3. Movement Prep/Activation (perform after the run)
2-3 rounds
1:00 Jog (Start easy and build speed each round)
50′ sled push (empty)
100′ Farmers carry (moderate)
All with a vest (20/14)
4. Workout Prep
1 Set: (at workout pace)
100m run
25’ Sled Push (at workout weight)
25’ Farmers carry (at workout weight)
All w/ vest 20/14
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)
Metcon
Metcon (6 Rounds for time)
6 sets (1 Set every 7 Minutes)
400m run
150’ Sled Push (sled + 90/60 if on turf – moderate weight)
200’ Double Kettlebll Farmers carry (2×70/55))
*All w/ vest 20/14
*Sub 70/50 Dumbbells if needed as still Rx’d
strategy
TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
Here is an excellent midline/posterior wrecker! Stimulus is a moderate-fast effort with the intent to keep non-stop movement. The faster you work, the more rest you have. That’s just science!
We want to hold relatively high intensity at a pace that’s repeatable across all sets.
WORKOUT STRATEGY & FLOW
*400m Run: With this being the start, we don’t want to come out guns blazing. Look to settle into a moderate pace around 75%. Relax the shoulders and breathe with the mindset of winding down the last few meters to prepare for the sled push.
Sled push: Keep the legs turning on this one, not a sprint but a speed walk pace. Head down and keep driving until the finish. It’s simple, don’t stop moving!
Farmer’s Carry: Similar to the Sled Push! Try to not stop moving and keep putting one foot in front of the other.
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