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 Row (10 Damper)

20 Alt. Leg V-Up

10 Single Arm Clean and Jerk R/L

:30 Handstand Hold

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

OG class

Metcon (Time)

3 Rounds

10 chest to bar pull-ups

10 Clean and Jerk (95/65)

-Rest 5:00-

3 Rounds

10 Handstand Push Ups

10 Overhead Squat (95/65)

OG Compete

Metcon (Time)

3 Rounds

5/3 ring muscle ups

10 Clean and Jerk (115/75)

-Rest 5:00-

3 Rounds

15 Strict Handstand Push Up

10 Overhead Squat (115/75)

strategy

TARGET SCORE

Target Time Set 1: sub 11 minutes

Time Cap Set 1: 13 minutes

Target Time Set 2: sub 10 minutes

Time Cap Set 2: 12 minutes

STIMULUS and GOALS

How to Pace: Steady! We want to move with a purpose but not get ahead of ourselves. Think smooth is fast here.

WORKOUT STRATEGY & FLOW

Chest to bar/muscle ups: These should be unbroken throughout if possible…utilize the kip to take load off shoulders.

Clean and Jerk: Try to hold on for at least 2 big sets. The descent will probably be more taxing then the ascent so keep this in mind and go to singles before you blow up if you feel it coming.

Strict Handstand Push Up: Think unbroken! Go smooth and break before you need to if you can’t go 15 in a row.

Overhead Squat: These will be harder from the HSPU but lock those arms in and just keep squatting. No real reason to have to break here.