Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Cardio (moderate)...
Read moreCrossFit WOD, May 26, 2023
CrossFit – Fri, May 26 Warm Up <p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=Y80mRnwkGGk">Crossover Symmetry Activation</a></p><p>OR<a...
Read moreCrossFit – Thu, May 25
Open Gym Strength and Conditioning – CrossFit Warm-up Workout Definition 10 round of rowling (5 max penalty burpee Broad Jumps) Workout (AMRAP – Reps) Workout Definition 20 sets: Every minute on the minute Odd Minutes: 15/12 Calorie...
Read moreCrossFit WOD, May 25, 2023
CrossFit – Thu, May 25 Warm-up <p>Workout Definition</p><p>5 min single/double unders<br />-into-<br />5 round of rowling<br />(5 max penalty burpee box jump overs)</p> Workout (AMRAP – Reps)...
Read moreCrossFit – Wed, May 24
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Row OR Ski (moderate) 10...
Read moreBodybuilding – Wed, May 24
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (6×4|) 6 sets of 4 reps @ –...
Read moreCrossFit WOD, May 24, 2023
CrossFit – Wed, May 24 Warm Up <p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation...
Read moreCrossFit – Tue, May 23
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Row (moderate) :30 Plank 25ft Double KB FR walking lunges (light) 25ft Dumbbell Farmer Carry (light) 25ft Sandbag...
Read moreBodybuilding – Tue, May 23
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
Read moreCrossFit WOD, May 23, 2023
CrossFit – Tue, May 23 Warm Up <p>1. Movement Prep/Activation and Increasing Heart Rate</p><p>1-2 Sets<br />1:00 Row (moderate)<br />:30 Plank<br />25ft Double KB FR walking lunges (light)<br />25ft...
Read moreCrossFit – Mon, May 22
Open Gym Strength and Conditioning – CrossFit Murph prep Warm Up 1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Jog 10 World’s Greatest Stretch (each side) 10 Hanging Scap Retractions, 5 Kip to Swing 5 Inchworms...
Read moreCrossFit WOD, May 22, 2023
CrossFit – Mon, May 22 Murph prep Warm Up <p>1. Movement Prep/Activation and Increasing Heart Rate</p><p>1-2 Sets<br />1:00 Jog<br />10 World’s Greatest Stretch (each side)<br />10 Hanging Scap...
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