Open Gym Strength and Conditioning – Bronco Basketball 1-Mile Run (Time) Max Effort 1-Mile Run 100 meter sprint (Time) Vertical jump (Distance) Broad jump (Distance)
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2 Min Easy, 5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery) 2 Min Easy 5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM) 2 Min Easy 5x (20 Sec Harder (105-110...
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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 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, April 28, 2022
4/28/22 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...
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