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” 18 Min at RPE3 -Rest...
Read moreCrossFit WOD, October 9, 2022
Mayhem Affiliate 10/09/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p><br />18 Min at RPE3<br...
Read moreMayhem Affiliate 10/15/2022
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 -into- 3 sets: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second...
Read moreMayhem Affiliate 10/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (10 mins) -into- Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10...
Read moreMayhem Affiliate 10/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step...
Read moreMayhem Affiliate 10/10/2022
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 -into- 3 sets: 30 Second Assault Bike 5 Kip Swings + 3 Pull Ups 8 Air Squats +...
Read moreMayhem Affiliate 10/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Bike (Build in pace every 30 seconds) -into- 3 sets: 30 Single Unders 10 Kettlebell Suitcase Deadlifts...
Read moreMayhem Affiliate 10/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 30 second Row (Only Legs) 30 second Row (Arms Only) 30 second Row (Regular) 2. Workout Prep 2 sets...
Read moreCrossFit WOD, October 15, 2022
Mayhem Affiliate 10/15/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />1:00 Machine<br />5 Kipping Knee...
Read moreCrossFit WOD, October 14, 2022
Mayhem Affiliate 10/14/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (10 mins)<br />-into-<br />Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time...
Read moreCrossFit WOD, October 13, 2022
Mayhem Affiliate 10/13/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min choice of machine<br />3 Up-Downs<br />5 Single Arm Dumbbell Thrusters...
Read moreCrossFit WOD, October 12, 2022
Mayhem Affiliate 10/12/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Bike (Build in pace every 30 seconds)<br />-into-<br />3 sets:<br />30 Single Unders<br />10...
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