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. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
3-4 Sets:
1:00 Ski (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
5. Workout Prep
1 Set (at workout pace):
5 Synchro Toes-to-bar
20’ Kettlebell Overhead Walking Lunge (at workout weight) (10′ each arm)
OG class
Metcon (Time)
225 Synchro knee-ups
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]
OG Compete
Metcon (Time)
150 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Mixed Front Rack/Overhead Kettlebell Walking Lunge (2×53/35)
strategy
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY!. Form a strategy that will work for both partners! Big sets are good as long as y’all don’t fall off too much! We want to go at about 80% intenisty to start and try to get a big chunk of Toes To Bar out of the way so we can minimize the amount of lunges.
How it should Feel: PAIN!!: The toes to bar and lunge combo will get your heart rate elevated and also your grip fired up. We want you to push each other to your limits on this one! Don’t let your partner down and keep the intensity up til its over!
WORKOUT STRATEGY & FLOW
Toes to bar: plan a strategy for sets with your partner. Aim to maintain this and not blow up! We need to push the pace but not smoke ourselves on round 1. Ideally, rest and get in large chunks so this doesn’t turn into a Walking Overhead Lunge workout.
Lunge: No breaks. Reach the 50ft each time and alternate hands if needed each time you get to the lunge.Use this is your break from the toes to bar so aim for a relaxed grip on the kettlebell(s) and consistent/steady movement.
Session 2
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
5:00 Row (Easy)
-into-
3 Sets:
5 Inchworms
4 Strict Pull Ups
3 Strict Toes to Bar
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
1 Pegboard
Metcon (10 Rounds for time)
10 Sets:
20/16 Calorie Echo Bike
2 Pegboards
-rest 0:30 between sets-
strategy
TARGET SCORE
SCORE = Total time including rest
Target Time: sub 20 minutes (including rest)
Time Cap: 25 minutes (including rest)
STIMULUS and GOALS
How to Pace: STEADY & GRIND! The sets may be quick, but the rest is short! Aim for consistent your paces across and stay mentaly tough with each set.
How it should Feel: GRIPPY & GASSY!. This workout is going to get gassy fast!
WORKOUT STRATEGY & FLOW
Bike: aim for a moderate pace on the Bike. Keep in mind that this is 10 sets total! We are building some solid volume and capacity here!
Pegboards: aim for short rest and quick transitions between both the bike and pegboards.
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