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 Jog

20 Alt. Leg V-Up

25 Single Under

5 Strict Pull Up

10 Single Arm Dumbbell Suitcase Deadlift (Light) (each arm)

10 Single Arm Dumbbell High Pull (Light) (each arm)

10 Single Arm Dumbbell Press (Light) (each arm)

4. Workout Prep

1 Set (at workout pace)

100m Run

5 GHD Sit Up

OG class and compete (partner wod)

Metcon (3 Rounds for reps)

10 Min AMRAP (Team of 2)

250m Run

25 GHD Sit Up

*One partner at each station, then switch.

-Rest 5:00-

10 Min AMRAP (Team of 2)

109 Double Under (Together)

2 Legless Rope Climb

7 Burpee Box jump overs 24/20″

*One partner at each station, then switch.

-Rest 5:00-

10 Min AMRAP (Team of 2)

1 Round of “DT”

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overheads (155/105)

strategy

TARGET SCORE

Target Rounds Set 1: 5 Rounds / Rounds Before Scaling: 3

Target Rounds Set 2: 3-4 Rounds / Rounds Before Scaling: 2

Target Rounds Set 3: 10 Rounds (Total) / Rounds Before Scaling: 8

STIMULUS and GOALS

This was the last day of a long TWR weekend. We wanted to send people home with a nice send off. It’s partner so it might not look bad on paper but you will always be moving. The key is to pace so that you and your partner aim to finish at the same time. You won’t be helping your partner by trying to bury them.

WORKOUT STRATEGY & FLOW

Row/GHD: This combo is simple but effective. Breathe and just focus on managing fatigue for the later workouts.

Double Under/Legless Rope Climb/Burpee Box Get Over: This is where it is going to start to burn a bit. Grip will be more shot up then you think so focus on staying unbroken in those double unders otherwise it will eat into your time for the rest of the movement.

“DT”: First amrap where you can get some rest. Focus on keeping your reps smooth and your sets as close to unbroken as possible.