Open Gym Strength and Conditioning – CrossFit

Warm-up

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. Movement Prep/Activation and Increasing Heart Rate

4 Sets:

10/8 Calorie Bike (easy to moderate)

5 Deficit Inchworms into 2 deficit push ups (at deficit for push ups during the workout)

10 hanging scap retractions

10 Ring Rows

4. Workout Prep

1 Set (at workout pace):

5/4 Calorie Echo Bike

3 Deficit Push Ups (at workout deficit)

2 Strict Pull Ups

OG (class and compete)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

21/15 Calorie Echo Bike

15 Deficit Push Ups (4″/2″)

9 Strict Pull Ups

strategy

TARGET SCORE

Target Rounds: 6+

Minimum Rounds before Scaling: 4

STIMULUS and GOALS

Cardio day with a Pump Shesh! My favorite…. Good steady bike effort that’s repeatable across the entire 16 minutes while being mindful to break up gymnastics to avoid burnout.

WORKOUT STRATEGY & FLOW

Echo Bike: Bike pace should be moderate with a goal time of sub 75 seconds. Use your total body and remember to breathe with every push and pull motion.

Strict Pull Ups: Same as the push ups. Break into multiple sets with short rest between. Look to switch grip up if needed to avoid burnout or over resting.

Session 2

Metcon (6 Rounds for time)

6 Sets

15/12 Calorie Ski

20 Toes to bar

15/12 Calorie Ski

-Rest 1:1 b/t sets

strategy

TARGET SCORE

Target Time each set: 2-3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS

This workout is about pushing your ski while trying to hang on for as big of sets as possible for toes to bar! If you can do 30+ unbroken toes to the bar then try to do 20 unbroken as long as possible!

WORKOUT STRATEGY & FLOW

Ski: This should be fast! Utilize the full torso pull and go a little faster than you usually do for a fast pace.

Toes to bar: Again, big unbroken sets it the aim! Utilize your full kip and focus on “closing the window” each rep.