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)
15 Double KB Front Squat (Light)
15 Double KB Push Press (Light)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Alt. Leg V-Up
4. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
2 Bar Muscle Ups
5 GHD Sit Ups
2 Muscle Ups
OG class
Metcon (2 Rounds for time)
3 Rounds
21 Wall Balls (20/14)
7 Burpee Pull-Ups
-Rest 5 Minutes-
3 Rounds
15 Burpee to 6″ target
7 Burpee Pull-Ups
OG Compete
Metcon (2 Rounds for time)
3 Rounds
28 Wall Balls (20/14)
7 Bar Muscle Ups
-Rest 5 Minutes-
3 Rounds
21 Burpee to 6″ target
7 Ring Muscle Ups
strategy
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY. Aim to hold the same time round to round or even get slightly faster with each workout!
How it should Feel: MUSCULAR ENDURANCE & GASSY! You will likely feel a LOT of fatigue in the shoulders in this one as well as that heart rate running high!
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken and smooth is the goal here. Use those hips as much as possible to save the shoulders!
Bar Muscle Ups: 1-2 sets is the aim. We want quick transitions before and after this movement. Don’t get lazy on your kip!
Burpee to 6″ target: Smooth and steady with minimal rest is the aim! Be consistent with your movement and pacing here.
Muscle Ups: Know your ability and don’t push all the way til round 3! Make each round look pretty rather than rushing the movement.
Session 2
Metcon (6 Rounds for time)
6 sets
25/20 Calorie Row
15 Burpee Box Jump Overs (24″/20″)
-rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT! Come out fast and build into an even faster pace!
How it should Feel: GASSY! This one will take your breath away!
WORKOUT STRATEGY & FLOW
Calorie Row: We are aiming for close to 1 minute on these and need to be aggressive to do so!
Burpee Box Jump Overs: Non stop movement with quick turn around is what we are aiming for!
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