5/6/22

Open Gym Strength and Conditioning – CrossFit

This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us at opengymstrength@gmail.com or text 337-377-9259 for more details. Every penny raised will go toward Coach Kwans medical expenses. We look forward to seeing you all on Saturday!

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)

8-12 minutes moving through

1:00 Cardio (easy/moderate) (your choice)

30 single unders, 20 plate hops

10 goblet squats (moderate), 5 jumping air squats

10-20 second bar hang

4. Workout Prep

1 Set (at workout pace):

20 double unders

10 Wall Balls (at workout weight)

OG class

Metcon (Time)

Partner Throwdown Friday

400 Double Unders (split as desired)

200 Wall Balls (20/14) (split as desired)

*One person working at a time

strategy

TARGET SCORE

Target Time: 12-14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE! Make it hurt today

How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets

WORKOUT STRATEGY & FLOW

Double Unders: All wrist action! Don’t slow down during any set! Fast rope speed and small jumps!

Wall Balls: Try to speed up the cycle rate by squatting right before you receive the ball. Big sets here! Try to catch the ball when your partner finishes before it hits the ground and go right into your next rep.

OG Compete

Metcon (Time)

150 Heavy Double Unders (each, at the same time)

75 Synchro Wall Balls (30/20)

-rest 5 minutes-

150 Double Unders (each, at the same time)

75 Synchro Wall Balls (20/14)

strategy

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE! Make it hurt today

How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets

WORKOUT STRATEGY & FLOW

Double Unders: All wrist action! Don’t slow down during any set! Smooth is fast on these!

Wall Balls: Make sure to be synched up with your partner! Push into the hurt and it will be over before you know it!

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

3-4 rounds:

200m Ski (easy to moderate)

10 shoulder shrugs in handstand, 5-10 V Push Ups

200m Jog (easy to moderate)

50’ Sled Push (empty)

4. Workout Prep

1 Set (at workout pace):

3 Strict Handstand Push Ups

50m Ski

Metcon (10 Rounds for time)

10 Rounds

10 Strict Handstand Push Ups

10 Deadlifts (225/155)

-250m Ski Recovery ski after each Round-

strategy

TARGET SCORE

Target Time: sub 17 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! Let’s see how long we can hold onto the strict handstand push ups without going to failure. The ski should be “active recovery” so you can try to hang onto unbroken strict handstand push ups longer.

How it should Feel: MUSCULAR ENDURANCE! Your muscle fatigue will probably get you before your breathing one in this one, so know yourself and where you are going to need to break before hitting that wall.

WORKOUT STRATEGY & FLOW

Strict Handstand Push Up: Aim to keep these unbroken for as long as you can. Once you start feeling like you might fall off break because we don’t want to get hung up on these for too long.

Deadlifts: Smooth and unbroken the entire way is the aim. Don’t slow down unless you are getting blown up in your back! Then take time to get aligned before each set!

Ski: Aim to simply “coast here” so you can attack each round after with intensity!

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