Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) “BikeErg Lactate Threshold” 2...
Read moreCrossFit WOD, July 31, 2022
Mayhem Affiliate 7/31/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for reps) "BikeErg Lactate Threshold" 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest...
Read moreMayhem Affiliate 7/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5...
Read moreCrossFit WOD, July 30, 2022
Mayhem Affiliate 7/30/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5 Deadlifts (empty bar – build across...
Read moreMayhem Affiliate 7/29/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2...
Read moreCrossFit WOD, July 29, 2022
Mayhem Affiliate 7/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2. Workout Prep 1 set: 1 Rope Climb...
Read moreMayhem Affiliate 07/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets)...
Read moreCrossFit WOD, July 28, 2022
Mayhem Affiliate 07/28/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder...
Read more7/27/22
Open Gym Strength and Conditioning – Bronco Basketball Active recovery Rom wod Metcon (AMRAP – Rounds and Reps) 2 sets: 4 rounds AMRAP 3:00 40/30 calorie row (split) RD 1- w/remaining time max reps synchro air squats RD 2- w/remaining...
Read more7/27/22
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
Read moreMayhem Affiliate 7/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 7 min AMRAP 1 round of Rowling (5 max burpee penalty) 4 Power Snatch...
Read moreCrossFit WOD, July 27, 2022
Mayhem Affiliate 7/27/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 7 min AMRAP 1 round of Rowling (5 max burpee penalty) 4 Power Snatch (empty bar – build across) 5...
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