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

2-3 Sets

1:00 Cardio (10 Damper)

20 Alt. Leg V-Up

10 Inchworm w/Push Up

10 Air Squat

10 Hanging Scap Retraction

4. Workout Prep

1 Set (at workout pace)

200m Ski

3 Synchro Toes to Bar

OG class

Metcon (3 Rounds for reps)

Partner Workout

3 Rounds through the following:

AMRAP 3 Minutes

500/400m Ski

Max Synchro Toes to Bar

-rest 1 Minute-

AMRAP 3 Minutes

35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)

Max Synchro Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

500/400m Row

Max Synchro Air Squat

-rest 1 Minute-

AMRAP 3 Minutes

1000/800m Bike

Max Synchro Burpee Pull Up

-rest 1 Minute-

-no additional rest b/t rounds-

*If you perform indy, it is still Rxd. You will just not have any synchro movements.

strategy

TARGET SCORE

This is 12 Sets total!

STIMULUS and GOALS

This is a ton of work. Key will be to communicate with your partner and not come out too hot while you are fresh and then fizzle out towards the end.

WORKOUT STRATEGY & FLOW

Coming off of the cardio movement you should be able to get right into the movement. Think moderate-fast pace on the machine and then consistent movement through the end of the time so that you don’t burn out.