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 and Increasing Heart Rate
8-12 Minutes Moving through:
15/12 Calorie Row (easy to moderate)
5 inchworms, 3 spiderman lunge stretch (each side), 5 half bottom burpees
4. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row
4 Burpee Over Rower
OG (class and compete)
Metcon (8 Rounds for time)
8 sets
12/10 Calorie Row
12 Burpee Over Rower
12/10 Calorie Row
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set:sub 1 minute 30 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want aggressive row pace with non stop burpees.
How it should Feel: LACTIC ACID PARTY! The push pull combo here will pump the entire body if you ramp up the pace!
WORKOUT STRATEGY & FLOW
Row: Sub 45 seconds each row is the goal! Leave the straps at a position you can transition into and out of quickly without having to adjust them each time on the rower.
Burpee over Rower: Stay low and jump quickly over the rower to keep your rep count fast!
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