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. Hinshaw Warm up
4. Movement Prep/Activation
8-12 minutes moving through:
200m Jog
200m Row
8-12 Single Leg Kettlebell RDLs (moderate) (each side)
8-12 Single Arm Kettlebell Hang Cleans (moderate) (each side)
5. Workout Prep
1 Set (at workout pace):
100m Run
5 Hang Power Cleans (at workout weight 1)
3 Hang Power Cleans (at workout weight 2)
1 Hang Power Clean (at workout weight 3)
OG Class
Metcon (Time)
For time:
800m Run
50 Hang Power Cleans (95/65)
600m Run
30 Hang Power Cleans (135/95)
400m Run
10 Hang Power Cleans (165/115)
OG (class and compete)
Metcon (Time)
For time:
800m Run
50 Hang Power Cleans (115/75)
600m Run
30 Hang Power Cleans (155/105)
400m Run
10 Hang Power Cleans (185/125)
strategy
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: STEADY! Aim for a steady and consistent pace on this workout.
How it should Feel: CARDIO! This is a relatively long workout so go out at a consistent pace (think 80-85% of your max capacity) and hold there for most of the workout. If you have anything left in the tank going into the last run, you can push the pace there.
WORKOUT STRATEGY & FLOW
Run: Moderate effort here. Focus on using the run to recover the body for the hang cleans.
Hang cleans: aim for sets of 10+ on the hang cleans for the lighter weights, sets of 5+ for set 2 and sets of 3+ for set 3.
Session 2
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
2-3 Sets:
5 Hollow Body Ball Tuck/V Up
10 Banded I to Shrug
5 V Push ups
20-30 second handstand hold
4. Workout Prep (perform after handstand push ups workout/skill)
1 set (at workout pace):
25’ Handstand Walk
1 Rope Climb
1 Legless Rope Climb
Metcon (Time)
5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb
strategy
TARGET SCORE
Target Time Each Set: Sub 12:00
Time Cap Each Set: 15:00
STIMULUS and GOALS
This is a good shoulder and lat burner. Don’t come out too hot or you might blow up.
WORKOUT STRATEGY & FLOW
Handstand Walk: Try to keep these unbroken throughout all 10 rounds.
Rope Climb/Legless Rope Climb: Pacing will be key here. You can move fast but pace at the same time.
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