Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or...
Read moreCrossFit WOD, April 30, 2023
Mayhem Affiliate 04/30/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>BikeErg Lactate Threshold</strong><br /> </p><p>2 Min at...
Read moreMayhem Affiliate 04/29/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 2 Zombie Rope Climbs 2 Burpee Box Get Overs (low height, practice...
Read moreMayhem Affiliate Bodybuilding 4/29/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, April 29, 2023
Mayhem Affiliate 04/29/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />2 Zombie Rope Climbs<br />2 Burpee Box Get...
Read morePre Teens (8-12) – Fri, Apr 28
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Min Jump Rope 3 Rounds 10 Squats 5 PVC Power Snatch 10 Inch Worms Skill Power Snatch + Overhead Squat We are building to a slightly heavier weight than last time. We want to...
Read moreMayhem Affiliate 04/28/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch...
Read moreMayhem Affiliate Bodybuilding 4/28/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreMayhem Affiliate 04/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar...
Read moreMayhem Affiliate Bodybuilding 4/27/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, April 27, 2023
Mayhem Affiliate 04/27/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />20 Walking Lunges + Torso Twist<br...
Read morePre Teens (8-12) – Wed, Apr 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 250m Ski 10 Pass Throughs 10 PVC Press 10 Squats Skill Power Snatch We are working on some general power with these. Staying with a lighter weight this time Metcon...
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