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. Workout Prep
3 Sets
5 inchworms w/pushup
10 jumping squats
20 plate jumps
OG class
Metcon (3 Rounds for time)
3 sets:
20 Push ups
40 Air squats
80 Double unders
40 Air squats
20 Push ups
-Rest 3:00 b/t sets-
OG Compete
Metcon (3 Rounds for time)
3 sets
25 Push ups
50 Air squats
100 Double unders
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-
strategy
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS
This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for
STIMULUS and GOALS
How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.
How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!
WORKOUT STRATEGY & FLOW
Push Ups: This should be a number you can do unbroken when fresh. Work on engaging your mid back to stay in a good position and use short rest breaks before major muscle fatigue.
Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders.
Air Squats: These should be smooth and unbroken, or 2 sets at most for each set
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