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/Activation and Increasing Heart Rate
8-12 minutes moving through:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Strict Pull Ups
200m Jog
10-15’ Handstand Walk
4. Workout Prep
1 Set (at workout pace):
Use Round 1 of the EMOM as your workout prep
OG class
Metcon (No Measure)
18 Minute EMOM
3 rounds
Minute 1: 15/12 Calorie Bike Erg (OR 150m Run)
Minute 2: 10 Box Jumps (24″/20″)
Minute 3: 15/12 Calorie Echo Bike
Minute 4: 3 Muscle Ups
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk
OG Compete
Metcon (No Measure)
30 Minute EMOM
5 rounds
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 6 Sandbag Cleans (150/100)
Minute 3:15/12 Calorie Echo Bike
Minute 4: 6 Muscle Ups
Minute 5: 15/12 Calorie Echo Bike
Minute 6: 50’ Handstand Walk
strategy
TARGET SCORE
SCORE is checkbox for completion
Target time each minute: Sub 45 seconds
Time cap each minute: 55 seconds
STIMULUS and GOALS
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.
How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.
WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.
Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.
Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.
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