Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Increasing Heart Rate and Activation – perform after the lifting
2-3 Sets
1:00 Ski (10 Damper)
25 Single Under
15 Banded Good Morning
:30 Handstand Hold
10 Hanging Scap Retraction
8 Kip to Swing
4 Strict Pull Up
-Then-
Build to workout weight
2. Workout Prep
1 Set (at workout pace):
11 Double Under
3 Deadlift (at workout weight)
2 Strict Handstand Push Up
OG class
Metcon (AMRAP – Reps)
AMRAP 14 Minutes
7 Rounds
55 Double Unders
11 Deadlifts (185/125)
7 Handstand Push Ups
-In remaining time-
Max burpee pull-ups
OG Compete
Metcon (AMRAP – Reps)
AMRAP 14 Minutes
7 Rounds
77 Double Unders
11 Deadlifts (225/155)
7 Strict Handstand Push Ups
-In remaining time-
Max Ring Muscle Ups
strategy
TARGET SCORE
Score is total number of reps
Completing the 7 rounds is 665 reps
Target Number of reps: 690 (25 Muscle Ups)
Minimum reps before scaling: 666 (1 Muscle Up)
STIMULUS and GOALS
This is a solid chipper that will test your ability to pace out each round and perform high skilled gymnastics under a lot of fatigue at the end!
WORKOUT STRATEGY & FLOW
Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.
Deadlifts: These should be unbroken throughout and smooth. Don’t use over 50% 1RM.
Strict Handstand push ups: We’d like consistent movement here and not more than 2 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Toes to Bar Prep
3 minutes on Ski Erg OR 3 min Jump Rope [1 min singles and 2 minutes of double unders]
-then-
2-3 Sets:
30 second Arch Hold
10 Standing Banded Arch to Hollow
30 second Kip/Beat Swing
3. Workout Prep
1 Set (at workout pace)
250m Ski
1 Rope Climb
Metcon (Time)
3:00 AMRAP
500m Ski
Max Reps Rope Climbs
-Rest 1:00 b/t AMRAPs-
*continue interval until you get 30/25 Rope Climbs
*Score includes rest.
strategy
TARGET SCORE
Target Time: sub 23 minutes (equals 6 Rounds to finish)
Time Cap: 31 minutes (equals 8 Rounds to finish)
STIMULUS and GOALS
How to Pace: CHALLENGE. We have a very simple couplet. Your result is going to be determined by how well you recover and how well you can hold on. There’s built in rest so you will naturally get to recover, so we want you to push your typical pace on the rope climbs.
How it should Feel: CARDIO & GRIPPY. This pull to pull combo will test your aerobic engine along with your grip/pulling capacity.
WORKOUT STRATEGY & FLOW
Ski: You want to get these done as fast as possible but at a pace that allows you to get right onto the rope.
Rope Climbs: Aim to get right back up to subsequent reps as soon as you get back down. A faster pace than you are used to is the goal with these.
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