Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m...
Read moreMayhem Affiliate 09/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty...
Read more8/29/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Dynamic plyo warm-up (banded) (No Measure) 3 sets 30 on 30 off -Pogo rebound jumps...
Read moreCrossFit WOD, September 3, 2022
Mayhem Affiliate 09/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m Butt Kicks 10m Dumbbell Carry 2...
Read moreCrossFit WOD, September 2, 2022
Mayhem Affiliate 09/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty bar) 3 Push Press (empty bar) 3...
Read moreCrossFit WOD, September 1, 2022
Mayhem Affiliate 09/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30-second ski 5 GHD’s to parallel 30-second Bike Erg 4 Box Get Overs (30/24) 2. Workout Prep With partner: 20 second Ski (each) 5...
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