Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Row (easy pace) 20 sec Row (mod pace) 10 sec Row (hard pace) 5 GHD’s to parallel (focus on leg...
Read moreMayhem Affiliate 10/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will...
Read moreMayhem Affiliate 10/29/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Band 7’s -into- 6 min AMRAP 30-sec ski 5 alternating v-ups (each side) 20 step back...
Read moreMayhem Affiliate 10/28/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5...
Read moreMayhem Affiliate 10/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 50m Run (workout pace) 5/4 Calorie Bike (workout pace)...
Read moreMayhem Affiliate 10/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets...
Read moreMayhem Affiliate 10/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- Crossover Symmetry Or Banded 7’s Warmup -into- 6 min AMRAP 3-5 Bench Press (empty...
Read moreCrossFit WOD, November 5, 2022
Mayhem Affiliate 11/05/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Tempo Bench (slow and...
Read moreCrossFit WOD, November 4, 2022
Mayhem Affiliate 11/04/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br...
Read moreCrossFit WOD, November 3, 2022
Mayhem Affiliate 11/03/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats...
Read moreCrossFit WOD, November 2, 2022
Mayhem Affiliate 11/02/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30-sec row<br />5 Dumbbell...
Read moreCrossFit WOD, November 1, 2022
Mayhem Affiliate 11/01/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo<br />-into-<br />3 sets<br />5 Kip Swings<br />10 Ring Rows or 5 Pullups<br />5...
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