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 – (Open Prep/QuarterFInals: Perform after the strength)
2-3 Sets
1:00 Echo Bike
10 Front Squat (45/35)
5 Squat Clean (45/35)
-Then-
Build to Front Squat weight.
4. Workout Prep
1 Set (at workout pace):
3/2 Calorie Echo Bike FAST
2 Front Squats (at workout weight) (from the ground)
3/2 Calorie Echo Bike FAST
OG class
Metcon (Time)
Partner wod
Teams of 2
For time:
40/32 Calorie Echo Bike
50 Front Squats (155/105)
40/32 Calorie Echo Bike
75 GHD Sit Ups
40/32 Calorie Echo Bike
50 Overhead Squats (115/80)
40/32 Calorie Echo Bike
OG Compete
Metcon (Time)
Partner wod
Teams of 2
For time:
50/40 Calorie Echo Bike
50 Front Squats (185/125)
50/40 Calorie Echo Bike
100 GHD Sit Ups
50/40 Calorie Echo Bike
50 Overhead Squats (135/95)
50/40 Calorie Echo Bike
strategy
TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Let’s start the tires and light the fires here. You and your partner need to approach this workout aggressively with a strategy that allows both to sustain a high output. Be smart and know when to switch.
How it should Feel: LACTIC ACID PARTY! Anytime there’s multiple Echo bikes and squats then you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
WORKOUT STRATEGY & FLOW
Echo Bike: Either 10/8 Calorie back and forth for similar endurance or 30 secs intervals for partners with different motors. Choose an option that allows for continuously high output without the expense of blowing up.
Front Squat/Overhead Squat: Weights should be set close to 60% or less of 1RM with the goal of keeping sets of 5-10 reps back and forth. Squat Clean/Snatch the weight, breathe and keep the legs moving.
GHD’s: Don’t do sets of 10. That’s way too short and too many transitions. Think 15-25 reps and make sure to find a setting on the ghd that can accommodate both.
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