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/Activation and Increasing Heart Rate

10-15 minutes moving through the following

1 minute bike (easy)

10 air squats

5 Inchworms

30 second bike (moderate to fast)

10 Goblet Squats (light/moderate)

10 Goblet Push Preses (light/moderate)

4. Workout Prep

1 Set (at workout pace):

5 Wall Balls (at workout weight)

5/4 Calorie Bike

OLY

Power clean and Push jerk (waves) (12×1)

Power Clean & Push Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

OG class

Metcon (Time)

For time:

150 Wall balls (20/14)

*Every 2 Minutes on the Minute Perform 20/16 Calorie Row

**Start the workout with Wall Balls

OG Compete

Metcon (Time)

For time:

150 Wall balls (20/14)

*Every 2 Minutes on the Minute Perform 20/16 Calorie Echo Bike

**Start the workout with Wall Balls

strategy

TARGET SCORE

Target Time: 10-12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

This is a high intensity stimulus workout meant to burn!

WORKOUT STRATEGY & FLOW

Wall balls: aim for big sets from the start! Send it from the beginning so that you spend less time on the bike.

Bike: Keep a moderate/hard effort on the bike to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!