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
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 and Quarterfinals perform after the lifting)
2-3 Sets
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)
4. Workout Prep
1 Set (at workout pace):
30 yard Shuttle Sprint (5 yards, 10 yards, 15 yards)
2 Power Cleans (at workout weight)
3/2 Calorie Echo Bike Sprint
Partner wod (teams of 2)
OG class
Metcon (Time)
8 rounds (4 per partner)
“I go, you go”
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
OG Compete
Metcon (Time)
8 Sets (4 each)
“I go, you go”
For time:
100’ Shuttle Run (4×25’)
5 Power Cleans (225/155)
10/8 Calorie Echo Bike Sprint
strategy
TARGET SCORE
Target Time 24 minutes
Time Cap 30 minutes
STIMULUS and GOALS
How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!
How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover
WORKOUT STRATEGY & FLOW
Shuttle sprints: Keep these fast and work on your lateral transitions. Be an athlete!!
Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.
Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!
Metcon (Time)
50 Double Unders
3 Legless Rope Climbs
100 Double Unders
3 Legless Rope Climbs
150 Double Unders
3 Legless Rope Climbs
200 Double Unders
3 Legless Rope Climbs
strategy
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: STEADY! Finish strong today. Just stay moving.
How it should Feel: CARDIO & GRIPPY! This will likely turn aerobic.
WORKOUT STRATEGY & FLOW
Rope Climbs: Smooth reps is the aim!
Double Unders: Hang on unbroken as long as possible!
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
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
Metcon (2 Rounds for time)
For time:
10-14-18-20
Weighted Alternating Pistol Squats (53/35)
*300m Row after each round
-rest 1:1-
For time:
20-18-14-10
Double Dumbbell Thrusters (2×35/25)
*300m Row after each round
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