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 (perform after the lifting)
2-3 Sets:
1:00 Bike
20 Alt. Leg V-Up
10 Spiderman Lunge Stretch R/L
10 Hanging Scap Retraction, 8 Kip-to-Swing, 4 Strict Pull-Up
4. Workout Prep
1 Set (at workout pace):
3 Burpee Box Get Over (at workout height)
5 Cal Assault Bike
5 GHD Sit-Up
3 Bar Muscle-Up
OG class
Metcon (Time)
25 Burpee Box Jump Overs (24/20)
25/20 Calorie Echo Bike
50 Alt. Leg V-Up
25 Burpee Pull Ups
50 Alt. Leg V-Up
25/20 Calorie Echo Bike
25 Burpee Box Jump Overs (24/20)
OG Compete
Metcon (Time)
50 Burpee Box Jump Overs (24/20)
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
50 GHD Sit-Ups
25 Bar Muscle-Ups
50 GHD Sit-Ups
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
50 Burpee Box Jump Overs (24/20)
strategy
TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace: GRIND! Pace this out from the beginning and see how well you can build speed or hold onto a manageable pace.You should not stop moving for a majority of the workout!
How it should Feel: CARDIO! This workout is from the Mayhem Classic which seems like ages ago! It is a great chipper testing cardiovascular and muscular endurance, midline capacity, and your ability to just get work done!
WORKOUT STRATEGY & FLOW
Burpee Box get over: Keep these smooth and aim for non stop movement. Really utilize your arms on the “get over” portion to keep them quick with a fast turn around
Assault Bike: Hold a moderate/fast pace here. Aim for the same time on each of the assault bike portions. A good pacing goal is 400+ watts for men and 325+ watts for ladies.
GHD Sit Ups: These will compound with the bar muscle ups sandwiched in between. Know your ability on these and break with quick rest as needed. Be aggressive with your arm.
Bar muscle ups: The set here is challenging, but not so big that we can’t get through them relatively fast. We’d like you to push the pace on these and aim to get back to the GHDs where you can keep movement going!
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