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. Barbell Prep
3 Sets:
30 second Wall Sit March
10 Elevated Curtsy Squat
7 Back Rack Good Morning
4. Movement Prep/Activation and Increasing Heart Rate (Perform after lifting)
5-10 Minutes (Steady movement through the following):
15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike)
8 Single Arm Dumbbell Press Right Arm (moderate)
8 Single Arm Dumbbell Press Left Arm (moderate)
8 Hanging Scap Retractions, 6 Kips, 2 Strict Pull Ups
5. Workout Prep
1 Set: (at workout pace)
4/3 Calorie Echo Bike (OR 5/3 Calorie Assault Bike)
2 Single Arm Dumbbell Push Press Right Arm (at workout weight)
2 Single Arm Dumbbell Push Press Left Arm (at workout weight)
2 Bar Muscle Ups
Strength (upper)
Bench Press (5×5)
5 Bench Press x 5 sets
* No set weight or percentage! Go off feel!
* Superset 12 Dumbbell Push Press after each set.
Record each set as 1 of your scores for load
Flow- 5 Bench Press + 12 Dumbbell Push Press
Keep push press moderate and explode through the hips.
OG class
Metcon (Time)
4 rounds
18/12 Calorie Echo Bike
8 Single Arm Dumbbell Push Press Right Arm (50/35)
8 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Burpee Pull Ups
strategy
TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Let’s see what your shoulders can take here. This workout is all about GRIND! The bike is there to give your shoulders a break and keep you out of breath. Do the workout diligence by staying aggressive avoiding long rest periods.
WORKOUT STRATEGY & FLOW
Echo Bike: This needs to be moderate in order to have a shot of holding on through the workout. Push and Pull with the legs and arms and try to keep the bike under 90 seconds.
Single Arm Dumbbell Push Press: Crap hits the fan real quick with this weight so approach with caution. Be explosive with your hips and aim for unbroken sets. NO dipping under.
Bar Muscle Ups: I would love for this to be unbroken, but sometimes we have to work smarter, not harder. Feel out the first set and see where your body is at physically. If you can manage unbroken sets, then hold on. If not, then break up before they break you.
OG Compete
Metcon (Time)
4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (70/50)
12 Single Arm Dumbbell Push Press Left Arm (70/50)
12 Bar Muscle Ups
strategy
TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Let’s see what your shoulders can take here. This workout is all about GRIND! The bike is there to give your shoulders a break and keep you out of breath. Do the workout diligence by staying aggressive avoiding long rest periods.
WORKOUT STRATEGY & FLOW
Echo Bike: This needs to be moderate in order to have a shot of holding on through the workout. Push and Pull with the legs and arms and try to keep the bike under 90 seconds.
Single Arm Dumbbell Push Press: Crap hits the fan real quick with this weight so approach with caution. Be explosive with your hips and aim for unbroken sets. NO dipping under.
Bar Muscle Ups: I would love for this to be unbroken, but sometimes we have to work smarter, not harder. Feel out the first set and see where your body is at physically. If you can manage unbroken sets, then hold on. If not, then break up before they break you.
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. Row Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 easy
4. Movement Prep/Activation (perform after the row)
2-3 Sets
10 Alternating V Ups, 5 V Ups, 5 Sit Ups
10 Hanging Scap Retractions, 6 Kips, 4 Kip to Swings, 2 Dips (All on the Rings)
5. Workout Prep
1 Set: (at workout pace)
6 GHD sit ups
2 Muscle Ups
running
Metcon (4 Rounds for time)
Run “Threshold” Workout
4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
Session 3
Metcon (Time)
3 rounds
30 GHD sit up
10 Muscle Up
strategy
TARGET SCORE
Target Time: 6-7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
This is a staple Mayhem Athlete workout!! We want smooth sets as close to unbroken as possible! It is a midline burner!
WORKOUT STRATEGY & FLOW
GHDs: Aim for unbroken and fast throughout! See if you can speed up your cycle rate here!
Muscle Ups: Aim for 1-2 sets throughout. Focus on a fast, strong turnover to help with the fatigued core from the GHDs.
Add Comment