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

3-4 Sets

1:00 Row (10 Damper) (Easy to Moderate Pace)

25 Single Under

4. Workout Prep

1 Set (at workout pace)

100m Row

15 Double Under

OG class

Metcon (5 Rounds for time)

5 Sets

350m row

60 double under

-rest 0:45 between sets-

OG Compete

Metcon (5 Rounds for time)

5 Sets

500m row

100 Double Unders

-rest 0:45 between sets-

strategy

TARGET SCORE

Target Time Each Set: Sub 3 minutes

Time Cap Each Set: 4 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a lot of volume so just focus on keeping the same pace each round and not tripping on the double unders.

WORKOUT STRATEGY & FLOW

Row: A moderate-fast pace should be the goal but you just want to be able to get off the rower and right into the double unders.

Double Under: These should be unbroken. Focus on breathing and letting your wrists do the work.

Session 2

Metcon (2 Rounds for time)

2 sets

3 rounds

10 Bar Muscle Up

10 Bar Facing Burpee

-Rest 1:1 b/t sets-

*Open Prep, perform 1 Sets and score slowest set 1 additional times to keep the leaderboard clean

strategy

TARGET SCORE

Target Time Each Set: Sub 4 minutes

Time Cap Each Set: 6 minutes

STIMULUS and GOALS

How to Pace: SPRINT! Let’s see how fast you can go and hold on here in this workout.

WORKOUT STRATEGY & FLOW

Bar Muscle Up: Goal should be to try to hold onto unbroken for the whole workout. If not, keep it to no more than 3 sets.

Bar Facing Burpee: Get up and down quick and remember to breathe!