Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
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
12/9 Calorie Bike (build intensity each round)
36 Heavy Single Unders
6 single arm dumbbell hang snatches ea side (light/moderate)
6 double arm dumbbell upright rows (light/moderate)
4. Workout Prep
1 set (at workout pace)
5/4 Calorie Echo Bike
15 Heavy Double Under
4 alt db snatches (at workout weight)
Strength (lower)
Deadlift (3×5)
3 Deadlift @72% x 5 sets
* Superset 7 Single Leg Kettle Deadlift (L/R) after each set.
Record each set as 1 of your scores for load
Flow- 5 Deadlifts + 7 Single Leg Kettle Deadlift (Left) + 7 Single Leg Kettle Deadlift (Right)
OG class
Metcon (3 Rounds for time)
3 Rounds
20/16 Cal Row
60 Double Under’s
-Rest 1:1-
3 Rounds
20/16 Cal Row
20 Alternating DB snatches (50/35)
-Rest 1:1-
3 rounds
20/16 Cal Row
60 Double Under’s
score is total time with rest.
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This workout is a moderate heart rate workout with a lot of rowing. Try to maintain your pace on the row throughout the workout.
WORKOUT STRATEGY & FLOW
Row: 20/16 cal at a time isn’t too many but over 12 rounds will add up. Chose a pace from the beginning and try to maintain that throughout.
Heavy Double Under: Not a ton of reps here but will be doing these under fatigue. Focus on using those wrists and not too much shoulder/chest.
DB snatch: Heavy weight with moderate reps. Breathe with each rep. Keep chest high in setup and keep the legs loaded…switch mid-air or at the floor.
OG Compete
Metcon (3 Rounds for time)
4 Rounds
20/16 Cal Echo Bike
60 Heavy Double Under
-Rest 1:1-
4 Rounds
20/16 Cal Echo Bike
20 Alternating db snatches 70/50
-Rest 1:1-
4 rounds
20/16 Cal Echo Bike
60 Heavy Double Under
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This workout is a moderate heart rate workout with a lot of bike. Try to maintain your pace on the bike throughout the workout.
WORKOUT STRATEGY & FLOW
Echo Bike: 20/16 cal at a time isn’t too many but over 12 rounds will add up. Chose a pace from the beginning and try to maintain that throughout.
Heavy Double Under: Not a ton of reps here but will be doing these under fatigue. Focus on using those wrists and not too much shoulder/chest.
DB snatch: Heavy weight with moderate reps. Breathe with each rep.Keep chest high in setup and keep the legs loaded…switch mid-air or at the floor.
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