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/Activation and Increasing Heart Rate
2-3 Sets
1:30 Ski (OR Row)
10 Thread the needle (each side)
5 inchworm
10 Big Arm Circles (Clockwise and Counter Clockwise)
50 Single Unders
4. Workout Prep
1 Set: (at workout pace)
25 Double Unders
5 Push Ups
OG (class and compete)
Metcon (5 Rounds for time)
5 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups
strategy
TARGET SCORE
Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!
How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.
WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!
Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.
Session 2
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. 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 Hollow Hold
10 Snap to Hollow
10 Standing Banded Arch to Hollow
30 second Hanging Shrugs
4. Workout Prep (perform after toes to bar skill work)
1 Set (at workout pace):
1 Rope Climb
250m Ski
Metcon (Time)
5 rounds for Tiime:
5 CTB kipping Pullups
10 Kipping Toes to bar
5 High Box Jumps 30/24
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