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
3 Sets
1:00 Bike (10 Damper)
25 Single Under
3 World’s Greatest Stretch (each side)
5 Strict Pull Up
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 Squat with Single Arm Dumbbell Press (Light-Moderate)
4. Workout Prep
1 Set (at workout pace)
200m Bike Erg
15 Double Under
1 Rope Climbs
1 Overhead Squat (at workout weight)
OG (class and compete)
Metcon (Time)
2 rounds
1000m row (resting partner must perform 75 double under prior to every switch)
12 Rope Climbs (Split)
1000m row (resting partner must perform 75 double under prior to every switch)
17 Overhead Squats (155/105) (Split)
strategy
TARGET SCORE
Target Time: sub 24 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: Here’s a STEADY GRIND for you and your partner. Through the bike/double unders the intensity should high and calm down when the higher skill movements come into play. Make sure to establish a plan prior for efficient transitions on and off the bike so one partner isn’t waiting for the double unders to be completed.
How it should Feel: With the right timing and weight selected this workout will not only be GRIPPY but the LACTIC ACID will start to build heavy after the first round is complete.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be aggressive here. Damper setting should be around a 3-5 while making sure the seat is adjusted smoothly and efficiently with every switch. Make sure to keep the hands loose and not grip the handlebars. We recommend biking for at least 60 seconds to allow partner to complete the double unders and get somewhat of a breather.
Double Unders: Goal should be unbroken when focusing on relaxing the shoulders down and finding a good breathing pattern.
Rope Climbs: Go 1:1 with the reps (1 rep back and forth) and make sure to take a big jump every time. Use the legs first to drive the body up the rope and then the arms will follow.
Overhead Squats: Weight is going to be heavy ( 70%+). Squat Snatch your first rep and aim for 3-5 Reps before switching. If you can 8-9 reps before switching, that will help cut down on lost time.
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