Open Gym Strength and Conditioning – CrossFit
Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than welcome to do Murph on Friday or the Monday after.
Warm-up
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
2-3 Sets:
1:00 Ski
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Alt. Leg V-Up
4. Workout Prep
1 Set (at workout pace):
5 GHD Sit Ups
3 Chest to Bar Pull-Ups
OG class
Metcon (Time)
21-18-15-12-9-6-3
Med-ball Sit Ups
36-30-24-18-12-6
Pull-Ups
strategy
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to try and hold onto bigger sets of each movement with less transition time than you typically would.
How it should Feel: GRIPPY and MUSCULAR ENDURANCE. Your grip, core and upper body pulling will be smoked. But the descending rep scheme should allow you to hang on and not drop off in your pacing!
WORKOUT STRATEGY & FLOW
Med-ball Sit Ups: Fast and unbroken is the aim! You can hang on for all of these.
Chest to bar Pull Ups: This is a LOT of reps, but you can manage! Keep your focus on your rhythm and kip to keep your reps consistent.
OG Compete
Metcon (Time)
21-18-15-12-9-6-3
GHD Sit Ups
36-30-24-18-12-6
Chest to Bar Pull-Ups
strategy
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to try and hold onto bigger sets of each movement with less transition time than you typically would.
How it should Feel: GRIPPY and MUSCULAR ENDURANCE. Your grip, core and upper body pulling will be smoked. But the descending rep scheme should allow you to hang on and not drop off in your pacing!
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Fast and unbroken is the aim! You can hang on for all of these if you’ve been with Mayhem Athlete for a while!
Chest to bar Pull Ups: This is a LOT of reps, but you can manage! Keep your focus on your rhythm and kip to keep your reps consistent.
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