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:

1:00 machine of choice or 100m run

5 inch worms

5 Single arm DB high pulls (right)

5 Single arm DB high pulls (left)

10 Single leg bird pickers (10 ea side)

5 hanging scap retractions

5 kip to swings

2 pull-ups or 4 ring rows

4. Workout Prep

1 set:

50 meter sprint

4 alternating DB snatch (workout weight)

2 bar muscle ups or 2 burpee pull-ups

OG class (partner wod)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Relay style (I go…you go)

AMRAP 20:

100 meter sprint

10 alternating DB snatches 50/35

5 burpee pull-ups

Partner A completes one full round…then Partner B goes.

OG compete (partner wod)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Relay style (I go…you go)

AMRAP 20:

100 meter sprint

10 alternating DB snatches 70/55

5 bar muscle ups

Partner A completes one full round…then Partner B goes.