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
3 Sets
1:00 on machine of choice
5 inchworms
20 shoulder taps from plank
10 cossack squats w/kb @ chest
4. Workout Prep
1 Set (at workout pace)
3 pull-ups
7 push-ups
10 air squats
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
strategy
TARGET SCORE
Target Time Each Set: Sub 45 seconds
Time Cap Each Set: 1 minute
STIMULUS and GOALS
How to Pace: Grind! THis might look like an easy workout on paper but the volume will add up over time. Keep your head down, keep clean reps and just get the work done.
How it should Feel: Muscular Endurance and Gassy! Don’t sleep on the bodyweight movements and don’t pace too much otherwise you will be playing catch up and that won’t be fun in those middle rounds.
WORKOUT STRATEGY & FLOW
All movements: Keep everything unbroken and smooth. Focus on nice clean reps and being quick in your transitions for more rest at the end of each minute.
SCALING
The SCALING aim is to keep smooth unbroken reps.
Scaling option to finish near the target score:
1 Round on the minute x 30 Rounds
4 Strict Pull Up
8 Push Up
12 Air Squat
Modify movements to stay within :45 sec range…ring rows, push-up off knees.
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