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
150ft Farmer Carry (as Heavy as Possible)
50ft Kettlebell Front Rack Carry (Perform 1 Squat every 10 ft)
5 Single Arm Overhead Dumbbell Step Up (each arm)
4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
2-3 Sets:
1:00 Row (moderate)
10 empty bar thrusters
50 Single Unders
5. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row
3 Thruster (at workout weight)
15 Double Under
OG (class and compete)
Metcon (3 Rounds for time)
3 sets
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 5 minutes between sets-
strategy
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!
How it should Feel: LACTIC ACID PARTY! Recognize the leg burn is going to be real! Stay tough!
WORKOUT STRATEGY & FLOW
Row: Aim for moderate/hard effort on the row. Goal pace: 1300/1050+ cal/hour
Thrusters: This is a lighter weight than usual. Aim for unbroken here with a quick cycle time!
Double Unders: This is the last part of the workout! Stay tough and push the pace here knowing you have 5 minutes to recover in between sets.
Session 2 (compete)
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 (perform after the run)
5. Workout Prep
1 Set (at workout pace):
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 (6 Rounds for time)
Run “Threshold” Workouts
6 Sets
400m at Fast Pace
200m Easy Pace
200m at Fast Pace
200m Easy Pace
-2 Min Rest between sets-
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