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. Movement Prep
2-3 Sets
10 Single Leg Squat to a box (each side) (control the descent)
10 Push ups
10 Single Arm Press R/L (Light-Moderate)
4. Hinshaw Warm up – (peform after the lifting)
5. Workout Prep
1 Set (at workout pace):
100m Jog
5 Box Jump w/Step Down (at workout height)
5 Wall Ball (at workout
OG (class and compete)
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Accessory
60 Second Single Arm Kettlebell Front Rack Wall Sit (30 seconds each side)
20 Single Leg Toes To Bar
20 Single Arm Dumbbell Overhead Hold Walking Lunges (10 Each side)
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
5. Increasing Heart Rate and Activation
2-3 Sets
1:00 Ski (10 Damper)
:30 Handstand Hold
20 Alt. Leg V-Up
10 Hanging Scap Retraction
10 Kip-to-Swing
5 Strict Pull Up
3. Workout Prep
1 Set (at workout pace)
3 Muscle Up
25ft Handstand Walk
3 Bar Muscle Up
5 GHD Sit Up
Metcon (Time)
15 Muscle Ups
300’ Handstand walk
15 Muscle Ups
-Rest 1:1-
15 Bar Muscle Ups
75 GHD Sit Ups
15 Bar Muscle Ups
strategy
TARGET SCORE
Target Time Each Set 1: sub 8 minutes
Time Cap Each Set 1: 12 minutes
STIMULUS and GOALS
How to Pace: This is mostly going to be determined on how well you can do muscle ups and recover from them. Set 1 will require you to manage your rest on the handstand walk.
How it should Feel: This is a lot of muscle ups so be prepared to be fatigued from them. That core will hurt on the back half going from the GHDs to the bar muscle ups.
WORKOUT STRATEGY & FLOW
Muscle Ups: Manage your sets here. If you can go for broke but otherwise have a plan and stick to it.
Handstand Walk: Try to keep at least sets of 50ft here. Limit rest as much as possible but don’t go before you are ready.
Bar Muscle Up: Should be able to hold bigger sets here. Be aggressive on set 1 and see how much you can hold on for set 2.
GHD Sit Up: Smooth is fast on these. Utilize that leg extension to help take some of the load off your core.
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