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
3a. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Movement Prep/Activation and Increasing Heart Rate (Open/QuarterFInals: Perform after the strength)
3-4 Sets:
15/12 Calorie Bike (Easy to Moderate)
5 strict pull ups
5-10′ Handstand Walk
1 halfway rope climb
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
10’ Handstand Walk
1 Rope Climb
OG (class and compete)
Metcon (4 Rounds for reps)
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk
Max Rope Climbs
*Athlete 1 starts on The Echo bike, Athlete 2 starts on Handstand Walk. When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.
*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.
strategy
TARGET SCORE
Score = REPS of Rope Climbs ONLY
Target Reps each set: 8+ (4+ per partner)
Minimum Reps before Scaling each set: 4 (2 per partner)
STIMULUS and GOALS
How to Pace: CHALLENGE! Obviously the goal is to get as many Rope Climbs as possible, but we need to be smart here with a strategic game plan prior to allow us to be efficient and not burn out early on. We want to get to the rope climbs with at least 60 seconds left.
How it should Feel: PAIN! We have to be aggressive early on. Suck it up and keep moving!
WORKOUT STRATEGY & FLOW
Echo Bike: Ramp it up off the start for the first 4-6 calories and then coast down into an 80% effort. Goal should be to finish sub 45 seconds.
Handstand Walk: Perfect world is a straight line of 50ft unbroken, but if you are limited in space then 10ft unbroken is the minimum distance per attempt we want. If you can’t hit that, then scale the distance down. Make sure you are breathing when upside down.
Rope Climbs: Whatever you have left in the tank, just try to keep moving and not over resting between reps. Jump high and remember to use the legs first before adjusting the arms up. Goal should be 1 climb every 10-15 seconds.
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 sets:
20/16 Calorie Bike (easy to moderate)
45’ Dual Kb front rack(Light/moderate)
45’ Sled Push (Light/moderate)
45’ Sandbag Carry (Light/moderate)
4. Workout Prep
1 Set (at workout pace):
15’ Dual Kb Front Rack carry (at workout weight)
15’ Sled Push (at workout weight)
15’ Sandbag Carry (at workout weight)
Metcon (9 Rounds for time)
9 Sets (at moderate to moderate/fast pace)
90’ Dual KB Front Rack Carry
(Moderate/Heavy)
90’ Sled Pull (ModerateHeavy)
90’ Sandbag Carry (150/100)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
This workout is about building some capacity in odd objects and classic grunt work. Don’t worry as much about intensity as staying moving and using appropriate loads. We want challenging weights but loads you can keep unbroken for the distance.
WORKOUT STRATEGY & FLOW
Front rack KB Carry: Use a challenging weight you can keep unbroken!
Sled Push: We input moderate/heavy as it is hard to replicate if you are on different surfaces. Use a weight you can keep a power walk throughout, but not jog.
Sandbag carry: Get that bag in front of your stomach with arms wrapped around and walk fast.
Add Comment