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:

8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.

:20 Single Arm ring plank (Each Arm)

8 Glute Bridge Dual Kettlebell Alternating Floor Press (Each Arm)

4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)

8-12 Minutes moving through:

1:00 Row (10 Damper)

25 Heavy Single Under

:30 Handstand Hold

10 Single Arm High Pull R/L (Light-Moderate)

-Then-

Build to Power Clean weight.

5. Workout Prep

1 Set (at workout pace):

1 Power Clean (at workout weight)

15 Heavy Double Under

25ft Handstand Walk w/Obstacle

OG class

Metcon (3 Rounds for time)

3 Sets

5 Power Cleans (155/105)

50 Double Unders

50’ Handstand Walk

50 Double Unders

5 Power Cleans (155/105)

-Rest 1:1 b/t sets-

Sub for HS walk- (not considered RX) 15/12 calorie ski

100 Ft bear crawl

5 wall walks

OG Compete

Metcon (4 Rounds for time)

4 Sets

5 Power Cleans (205/135)

50 Heavy Double Unders

50’ Handstand Walk (w/ double obstacle)

50 Heavy Double Unders

5 Power Cleans (205/135)

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: 3-4 minutes

Handstand Walk: The 50’ distance is relatively shorter for our workouts, so aim to speed up your walking pace here!