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
10 Candlesticks
15 Kettlebell Side Bends
7 Kettlebell Goblet hold Cossack Squat (each side)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 sets
15/12 Calorie Echo Bike (moderate)
25’ Single Arm Kettlebell Front Rack Carry (each side) (moderate)
25’ Single Arm Kettlebell Front Rack Lunge (each side) (moderate)
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Bike
15’ Kettlebell Front Rack Lunge (at workout weight)
OG class
Metcon (6 Rounds for time)
3 rounds
30/24 Calorie row
100’ Kettlebell Front Rack Lunge (2×45/25)
-rest 5:00-
3 rounds
30/24 Calorie row
15 Kettlebell Front Squats (2×45/25)
OG Compete
Metcon (Time)
3 rounds
25/18 Calorie Echo Bike
100’ Kettlebell Front Rack Lunge (2×53/35)
-rest 5:00-
3 rounds
25/18 Calorie Echo Bike
15 Kettlebell Front Squats (2×53/35)
Subtract 5 minutes from total time
strategy
TARGET SCORE
Target Time each set: 9-11 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is a heavy two part leg and lung burner. Don’t go out too hot and be tough.
How it should Feel: LACTIC ACID PARTY. This workout is going to give you that sick burning feeling in your lungs and legs. Be prepared for it and make sure to utilize a very good warm up!
WORKOUT STRATEGY & FLOW
Echo bike: aim for a consistent hard effort here. Don’t go crazy, knowing that you have a leg dominant second part for the workout.
Kettlebell front rack lunge: aim for unbroken 50’ sections. No shuffle steps.
Kettlebell front squats: aim for sets of 10+ here. Ideally, you will be able to go unbroken knowing that cleaning the kettlebells is half of the battle! Slow down to bike slightly to go unbroken on the kettlebell front squats.
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. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Metcon (Time)
Run
1600m Moderate/Fast 2min rest,
400m Faster, 1 min rest,
200m Fastest, 3min rest,
1200m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest, 3min rest,
800m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest
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