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 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read moreMayhem Affiliate 08/11/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power...
Read moreCrossFit WOD, August 17, 2022
Mayhem Affiliate 08/17/2022 Warm Up Warm-up 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 + Strict Press 5 Hang Squat Clean 5...
Read moreCrossFit WOD, August 16, 2022
Mayhem Affiliate 08/16/2022 Warm Up Warm-up 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 off Box Get Overs 2. Workout Prep...
Read moreCrossFit WOD, August 15, 2022
Mayhem Affiliate 08/15/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead...
Read moreCrossFit WOD, August 11, 2022
Mayhem Affiliate 08/11/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side)...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Movement prep (lower) (No Measure) Movement Prep – All 4 2 sets: InfantSquatsx8 Sumo...
Read moreMayhem Affiliate 08/10/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if...
Read moreCrossFit WOD, August 10, 2022
Mayhem Affiliate 08/10/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC...
Read moreMayhem Affiliate 08/09/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs...
Read moreCrossFit WOD, August 9, 2022
Mayhem Affiliate 08/09/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs over Rower 5 Sit ups (focus on leg...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry Iron Scap Protocol (7 reps of all) Complete Iron Scap Protocol Focus: Use band weight that is challenging but allows for quality of movement. If you do not...
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