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
2-3 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 half bottom burpees
4. Workout Prep
1 Set (at workout pace):
Run 100m
10 Air Squats
2 Burpees
OG (class and compete)
Metcon (4 Rounds for time)
4 Sets:
400/320 meter row
30 Air Squats
15 burpees
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want a little intensity to be primed and ready for the quarter finals this weekend!
If you are not competing this weekend, then feel free to cut loose and really dig in each round!
How it should Feel: GASSY! You should be out of breath from the run and pushing the pace on each movement!
WORKOUT STRATEGY & FLOW
Run: Aim for a fast to faster pace at ~85-90% speed!
Air Squats: Unbroken with a somewhat aggressive cycle rate! Still be sure to hit depth and open your hips at the top! Intentionally cutting range of motion is as bad as shaving reps!!! 🙂
Burpee Pull Ups: Let’s aim to keep these at a smooth, non stop movement pace! You can jump into your pull ups (try to use a bar that is 6″ or more outside of reach). The goal here is to finish strong and have minimal rest between reps!
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