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. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets
300m Ski OR Row
1-2 MG Gymnastics movement
4 spiderman lunge stretch (each side)
4 inch worms into box step ups
3 strict pull ups
3 half bottom burpees into 3 up downs
4. Workout Prep
1 Set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar
OG (class and compete)
Metcon (4 Rounds for time)
4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24″/20″)
10 Toes to Bar
10 Burpee Box Jump Overs (24″/20″)
10 Toes to Bar
-rest 1:1 b/t sets-
*Open Prep & Quarterfinals, perform 3 times and score slowest set twice to keep the leaderboard clean
strategy
TARGET SCORE
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 90-120 seconds each set with your pace!
How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!
WORKOUT STRATEGY & FLOW
Toes to bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.
Burpee Box Jump Overs: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)
Add Comment