Mayhem Affiliate 09/23/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power...
Read moreCrossFit WOD, September 22, 2022
Mayhem Affiliate 09/22/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Power Snatches 2. Workout Prep 2 sets: 4 Synchro Wall Ball Sit Ups 2 Synchro...
Read moreCrossFit WOD, September 21, 2022
Mayhem Affiliate 09/21/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5...
Read moreCrossFit WOD, September 20, 2022
Mayhem Affiliate 09/20/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: :30 sec Ski 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 100/80m Ski 10 Double Unders 1 Wall Walk Workout...
Read moreCrossFit WOD, September 19, 2022
Mayhem Affiliate 09/19/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5...
Read more9/12/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-Up Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral Lunges 2...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read moreCrossFit WOD, September 11, 2022
Mayhem Affiliate 09/11/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) "BikeErg Lactate Threshold" 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read more9/9/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Plyometric warmup (No Measure) 2 sets: 8 low box drop landing 8 lateral bounding jumps (4 each side) 8 single leg box jumps (4 each side) 8 step up jumps (4 each side) Core 3...
Read moreCrossFit WOD, September 10, 2022
Mayhem Affiliate 09/11/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) "BikeErg Lactate Threshold" 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40...
Read moreMayhem Affiliate 09/08/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build...
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