Open Gym Strength and Conditioning – CrossFit
Warm-up
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
5 Minutes Easy Echo Bike
-into-
3 Sets:
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20/16 Calorie Echo Bike (moderate)
4. Workout Prep
1 Set (at workout pace):
2 Thrusters (at workout weight)
4/3 Calorie Echo Bike
2 Thrusters (at workout weight)
OG Class
Metcon (Time)
20 Thrusters (95/65)
30/24 Row
20 Thrusters (95/65)
OG Compete
Metcon (Time)
20 Thrusters (115/75)
40/32 Calorie Echo Bike
20 Thrusters (115/75)
Target Time: sub 5 minutes
Time Cap: 8 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!
How it should Feel: PAIN!!! The bike and thrusters may hurt more than any other movements. USe the first thrusters to stay steady, hold an aggressive bike pace, then SELL OUT on the last 20 thrusters!!!
WORKOUT STRATEGY & FLOW
Thrusters: Use a weight you can do ideally unbroken to start, or 2 fast sets at most. You’ve got to breathe well through set 1 or you’ll blow up. Realize there’s plenty of time to make up on the bike, and the real winners of this workout don’t fall apart on thruster set 2.
Echo Bike: The Bike should feel better this year since we just had a great progression on it! We want you to hold 85-90% effort throughout. You can use the last 2-3 calories to wind down as needed so you can get straight to the bike. Your specific pacing totally depends on your ability level here. Scale down calories if it takes more than 4 minutes on the bike
Session 2
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Metcon Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes Moving Through:
16 Single Arm Dumbbell Step Back Lunges (light/moderate)
1:00 Bike (esay to moderate)
8 Lateral Box Step Ups (each side)
3. Workout Prep
1 Set (at workout pace):
10′ Double Dumbbell Front Rack Walking Lunge (at workout weight)
4/3 Calorie Bike Erg
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
25’-50’-75’-100’…
Double Dumbbell Front Rack Walking Lunge (2×50/35)
10-15-20-25
Calorie Bike Erg
-Rest until 12 minutes before the bike intervals-
Every 5’ of Lunge = 1 rep
Target Reps: 120+ reps (finish 25 calories)
Minimum Reps before scaling: 75 reps (finish 20 calories)
STIMULUS and GOALS
How to Pace: CHALLENGE! Push your bike erg pace here along with
How it should Feel: GRIND. Part 1 will be something to stay steady working through and part 2 will be primarily a cardio piece!
WORKOUT STRATEGY & FLOW
Lunge: Work to se if you can speed up your step rate to get the distance done faster. Find the best position for the dumbbells each set and move!
Bike: See if you can hold onto a slightly faster pace than you normally work for here since you are in a short to moderate time domain of 8 minutes.
Metcon (2 Rounds for time)
2 Sets:
75/60 Calorie Bike Erg
-rest 1:1 b/t sets-
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