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 Ski (10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up

4. Workout Prep

1 Set (at workout pace):

3 GHD Sit Up

1 Legless Rope Climb

OG class

Metcon (No Measure)

12 minute EMOM:

odd minute: 12 toes to bar

(sub knee ups)

even minute: 2 Rope Climbs

(sub modified rope climbs)

OG Compete

Metcon (No Measure)

12 minute EMOM:

odd minute: 16 toes to bar

even minute: 2 legless Rope Climbs

strategy

TARGET SCORE

SCORE = Checkmark

STIMULUS and GOALS

How to Pace: Steady. For quarterfinal athletes, this week is all about staying fresh and primed for quarterfinals! So here is some skill and low volume work to move through. If you are not officially performing the QuarterFInals, you can use this as some good skill and core work today!

Rope Climbs/Legless Rope Climbs: Work to jump straight into the 2nd rep after completing rep 1. Practice your foot work and an efficient descent.