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:

15 Banded Clam Shell (Each Leg)

:30 Double KB Flutter Kick

5 KB Goblet Tempo DEEP Squats (5531)

4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)

2-3 sets:

5-10 ketllebell swings OR dumbbell snatches (start light and build in weight)

5 V Ups, 10 Alternating V Ups, 5 Sit Ups

5. Workout Prep

1 Set (at workout pace):

4 Kettlebell Swings OR Dumbbell Snatches (at workout weight)

4 Abmat OR GHD Sit Ups

OG class

Metcon (Time)

40-30-20-10

Kettlebell swings (53/35)

Abmat Sit-ups

strategy

TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.

WORKOUT STRATEGY & FLOW

Kettlebell Swings: aim for unbroken swings and load your hips for most effective movement round o round! Keep these smooth. Smooth is fast!

Abmat Sit Ups: aim to keep these unbroken and consistent.

OG Compete

Metcon (Time)

40-30-20-10

Dumbbell Snatches (70/50)

GHD Sit-ups

strategy

TARGET SCORE

Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

This workout is focused on unbroken sets and consistent movements. Work to be steady and smooth.

WORKOUT STRATEGY & FLOW

Dumbbell snatches: aim for unbroken snatches. Switch the dumbbell in front of your face. Keep these smooth. Smooth is fast!

GHD: aim to keep these unbroken and consistent.