11/5/21 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 *...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
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Open Gym Strength and Conditioning – CrossFit Warm-up Missing a few reps or blatantly cheating? We’ve all been there, middle of a grueling workout when the mindset goes completely out of the window. It could be at the end of a long set of...
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Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Metcon (No Measure) “Meline” EMOM 20: 2 rope climbs 5 pushups Active recovery Metcon (Distance) Warm Up: 3min easy 1min easy/mod 1min mod 1min mod/fast 1min fast...
Read moreCrossFit WOD, November 4, 2021
11/4/21 BENCHMARK THURSDAY Active recovery Metcon (Distance) Warm Up: 3min easy 1min easy/mod 1min mod 1min mod/fast 1min fast 2min easy/mod 2min hard, standing, 70+ rpms 2min hard, seated, 70+ rpms 2min easy/mod Main Workout #1: 6 sets: 40sec...
Read more11/3/21
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 more11/3/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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Open Gym Strength and Conditioning – CrossFit 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...
Read moreCrossFit WOD, November 3, 2021
11/3/21 Warm-up Warm-up 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...
Read more11/2/21
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 more11/2/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
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