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
AMRAP 10:
150m run
14 stepback lunges (7 ea side)
:45 sec plank hold
4. Workout prep
1 set:
10 ft Double KB walking lunges (wk weight)
50 ft Double KB Farmers carry (wk weight)
100 meter sprint
OG class
Metcon (6 Rounds for time)
6 Sets (1 Set every 5 Minutes)
50’ Double Kettlebell Front Rack Walking Lunge(2×55/35)
200’ Double Kettlebell Farmers Carry (2×55/35)
300 meter run
OG Compete
Metcon (6 Rounds for time)
6 Sets (1 Set every 5 Minutes)
50’ Double Kettlebell Front Rack Walking Lunge (2×70/53)
200′ Double Kettlebell Farmers Carry (2×70/53)
300 meter run
strategy
TARGET SCORE
Target Time Each Set: Sub 3 Minutes
Time Cap Each Set: 4 Minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This is going to be a leg burner! Heavier lunges and the carry to run will add up!. The key here is going to be a faster pace than normal for each movement to get you a substantial rest, without blowing yourself up!
How it should Feel: LACTIC ACID PARTY! Those legs are going to feel the build up of all the movements! Work through it and this will help us be better at these kind of leg dominate intervals!
WORKOUT STRATEGY & FLOW
Lunge Walk: Keep smooth consistent reps. Aim to step through each rep without stutter stepping today to speed it up!
Farmers carry: : We can make up time here if we have quick steps almost into a slight jog. Try to go straight from lunges into Farmers carry!
Run: Finish strong with these! Don’t coast or get lazy here.
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