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!
SCORE is total synchro reps each set (Machines don’t count towards score)
Target Reps Set 1: 25+ Reps / Reps Before Scaling: 12
Target Reps Set 2: 15+ Reps / Reps Before Scaling: 7
Target Reps Set 3: 50+ / Reps Before Scaling: 25
Target Reps Set 4: 10+ / Reps Before Scaling: 5
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.
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