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

200 meter run

10 Hand Release Push-Up

-Then-

Build to Bench Press weight)

4. Workout Prep

1 Set (at workout pace)

50 meter run

3 Bench Press (at first workout weight)

50 meter run

2 Bench Press (at second workout weight)

50 meter run

1 Bench Press (at third workout weight)

OG class

Metcon (Time)

400 meter run

50 Bench Press (115/75)

400 meter run

-Rest 3 Minutes-

400 meter run

40 Bench Press (135/105)

400 meter run

-Rest 3 Minutes-

400 meter run

30 Bench Press (155/105)

400 meter run

-If large class see option 2

Option 2 (class)

Metcon (Time)

Partner wod

Teams of 2

400 meter run (together)

100 Bench Press (115/75) (50 ea)

400 meter run (together)

-Rest 3 Minutes-

400 meter run (together)

80 Bench Press (135/105) (40 ea)

400 meter run (together)

-Rest 3 Minutes-

400 meter run (together)

60 Bench Press (155/105) (30 ea)

400 meter run (together)

OG Compete

Metcon (Time)

400 meter run

50 Bench Press (135/95)

400 meter run

-Rest 3 Minutes-

400 meter run

40 Bench Press (155/105)

400 meter run

-Rest 3 Minutes-

400 meter run

30 Bench Press (185/125)

400 meter run