Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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 moreCrossFit WOD, August 20, 2022
Mayhem Affiliate 08/20/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead) 5 Power Cleans (empty...
Read moreCrossFit WOD, August 19, 2022
Mayhem Affiliate 08/19/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Jump Rope 10 Alternating Dumbbell Clean + Push Press (light) 10 Alternating V-ups 2. Workout Prep 3 sets: 3 Clean and Jerks (empty bar...
Read moreCrossFit WOD, August 18, 2022
Mayhem Affiliate 08/18/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor...
Read moreMayhem Affiliate 08/14/2022
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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets...
Read moreCrossFit WOD, August 14, 2022
Mayhem Affiliate 08/14/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (4 Rounds for reps) "BikeErg Lactate Threshold" 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5...
Read moreMayhem Affiliate 08/13/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 6 sets Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint –...
Read moreCrossFit WOD, August 13, 2022
Mayhem Affiliate 08/13/2022 Warm Up Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 6 sets Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint – into 3 sets 20-30 second Dead Hang (pull...
Read moreMayhem Affiliate 08/12/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep...
Read moreCrossFit WOD, August 12, 2022
Mayhem Affiliate 08/12/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep 1 set: 5 Wall Balls 3 Handstand...
Read moreMayhem Affiliate 08/16/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 6 rounds of 20 seconds on, 10 seconds off Assault Bike 4 Rounds of 20 on, 10 off Burpees 2 Rounds of 20 on, 10...
Read moreMayhem Affiliate 08/17/2022
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 + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean +...
Read more