Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warmup

-into-

Hip Halo Warmup

-into-

7 min AMRAP:

30-sec Machine

5 GHD’s to parallel

5 Overhead Squats (empty bar – build across)

10-sec handstand hold

3-inch worms

2. Workout Prep

3 sets:

5 GHD’s

1 Wall Walk (half way)

3 Overhead Squats (build in weight)
Crossover Symmetry Activation (https://www.youtube.com/watch?v=Y80mRnwkGGk)

Banded 7s (https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem)

Workout

Metcon (Time)

Freedom (RX’d)

For Time:

30 GHD Sit Ups (Or V-Ups)

5 Wall Walks

30 Overhead Squats (95/65)

20 GHD Sit Ups (Or V-Ups)

5 Wall Walks

20 Overhead Squats (115/80)

10 GHD Sit Ups (Or V-Ups)

5 Wall Walks

10 Overhead Squats (135/95)

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Accessory

1 min forward fold (wide legs) (https://www.youtube.com/watch?v=vB5GtHh9l2Y)

1 min seal pose (https://www.youtube.com/watch?v=eln0jlSQkI0)

1 min trap smash with Barbell (each side) (https://www.youtube.com/watch?v=YMPtKMjWlR4)

Mayhem ready (https://www.youtube.com/watch?v=ebLCsfEhyt)

OG Compete

Metcon (Time)

40 GHD Sit Ups

30’ Handstand Walk

30 Overhead Squats (115/80)

30’ Handstand Walk

30 GHD Sit Ups

60’ Handstand Walk

20 Overhead Squats (135/95)

60’ Handstand Walk

20 GHD Sit Ups

90’ Handstand Walk

10 Overhead Squats (155/105