5/10/21…***attention*** We are still programming olympic lifting, however it will all be under the mayhem burgener strength tab and no longer listed under the CrossFit program. Saturday May 29th we will have our annual "Murph"...
Read more5/8/21
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, May 8, 2021
5/8/21 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 more5/7/21
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 more5/7/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Still Got the Lightning Dynamic Warm Up (No Measure) Knee Hugs, 4 Each Leg Heel to Butt Raise, 4 Each Leg Forearm to In-step into Hamstring Stretch, 4 each Leg Lunge With...
Read more5/7/21
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, May 7, 2021
5/7/21 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 more5/6/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read moreBODYBUILDING (OPTIONAL)
Open Gym Strength and Conditioning – Mayhem Burgener Strength OG bodybuilding Metcon (Weight) Bench/Strict Pull Up Work to moderate heavy 5 and do 3 sets 245/90 4 sets 12 Dumbbell bench (moderate/heavy) 12 T bar row (moderate/heavy) 4 sets...
Read more5/6/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder prehab: Pressing (No Measure) 3 Rounds of… 30 Reps each arm Light Banded External Rotation (shoulder height/light band) 10 Single Arm Arnold Press with a 3s...
Read more5/6/21
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, May 6, 2021
5/6/21 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 more