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...
Read moreCrossFit WOD, October 31, 2022
Mayhem Affiliate 10/31/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (get the wheels turning)<br />-into-<br />3 sets:<br />50m Run (build in pace)<br />5...
Read moreCrossFit WOD, October 29, 2022
Mayhem Affiliate 10/29/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Band 7’s<br />-into-<br />6 min AMRAP<br />30-sec ski<br />5 alternating...
Read moreCrossFit WOD, October 28, 2022
Mayhem Affiliate 10/28/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br...
Read moreCrossFit WOD, October 27, 2022
Mayhem Affiliate 10/27/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />30 sec Row (easy pace)<br />20 sec Row (mod pace)<br />10 sec Row (hard pace)<br />5...
Read moreCrossFit WOD, October 26, 2022
Mayhem Affiliate 10/26/2022 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, October 25, 2022
Mayhem Affiliate 10/25/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (12-15 minutes)<br /><br /><br />2. Workout Prep<br />2 sets:<br />50m Run...
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