Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 2 Min Ski 10 PVC Press 10 PVC Squats 10 Push Ups Skill Push Jerk -We are working on the Push Jerk(Dip,Drive,Dip) -We will add a slight amount of weight and take these...
Read moreCrossFit WOD, April 12, 2023
Mayhem Affiliate 04/12/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes...
Read moreMayhem Affiliate 04/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec single/double unders 3 Single Arm DB Shoulder to Overhead (each side) 3...
Read moreMayhem Affiliate Bodybuilding 4/11/2023
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 moreTeens – Tue, Apr 11
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec single/double unders 3 Lunge Steps (each side) w/ DB racked on shoulder 5 Deadbugs Metcon (Time) For Time: 100-75-50 Jump Ropes 150-100-50ft Dumbbell Lunge *25 Abmat sit...
Read moreCrossFit WOD, April 11, 2023
Mayhem Affiliate 04/11/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec single/double unders<br />3 Single Arm DB Shoulder to...
Read moreMayhem Affiliate 04/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 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...
Read moreTeens – Mon, Apr 10
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 10 heel toe rocks 10 Plate Toe Taps 4 Up-downs to seal pose 4 Box Get Overs 5 Kip Swings 5 KB Swings Metcon (Time) For Time: 12 Burpee Box Jump Overs 30 KB Swings 12 Burpee Box...
Read moreMayhem Affiliate Bodybuilding 4/10/2023
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 10, 2023
Mayhem Affiliate 04/10/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10...
Read moreMayhem Affiliate 04/09/2023
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 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec...
Read moreCrossFit WOD, April 9, 2023
Mayhem Affiliate 04/09/2023 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></p><ul><li>20 Sec Seated...
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