3/29/2021…21.3/21.4 make up/redo’s today Warm-up Warm-up 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...
Read more3/26/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
Read more21.3!!! Last week of the open! Keep your head down and finish OG strong!
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...
Read moreCrossFit WOD, March 26, 2021
21.3!!! Last week of the open! Keep your head down and finish OG strong! Warm-up Warm-up 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...
Read more3/25/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Lower body prehab warmup (No Measure) 3 Rounds of… 20 Banded Pull-Throughs or 20 banded good mornings youtube.com/watch?v=MkwSzIaeZYg Single Arm KB Front Rack Carry 100...
Read more3/25/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder prehab (No Measure) 3 Rounds of… 30 Reps each arm Banded External Rotation (shoulder height/light band) 10 Single Arm Arnold Press with a 3s Negative (Down)...
Read more3/25/2021
Open Gym Strength and Conditioning – CrossFit 21.3 will be released tonight! Any predictions? Active recovery Metcon (Distance) BikeErg 4 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min...
Read moreCrossFit WOD, March 25, 2021
3/25/2021 21.3 will be released tonight! Any predictions? Active recovery Metcon (Distance) BikeErg 4 sets: 1min at hard (standing) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (seated) 1min at mod 1min at hard (standing) 5min at...
Read more3/24/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Prehab- pulling (No Measure) 3 Rounds of… 30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI 20 Russian Kettlebell Swings (Light) youtube.com/watch?v=dVWTbtn8xJU...
Read more3/24/2021
Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
Read moreCrossFit WOD, March 24, 2021
3/24/2021 Warm-up Warm-up 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...
Read more3/23/2021
Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...
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