Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Clean (1 Squat Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (Time) For time...
Read moreMayhem Affiliate 05/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreMayhem Affiliate Bodybuilding 5/11/2023
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, May 11, 2023
Mayhem Affiliate 05/11/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer<br />* 10 minutes with...
Read morePre Teens (8-12) – Wed, May 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Sets 5 PVC Snatch Press 10 High Pulls 5 PVC Overhead Squats Skill Snatch We are working on a full snatch. Fast Under the bar! Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate Bodybuilding 5/10/2023
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, May 10, 2023
Mayhem Affiliate 05/10/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />10 min AMRAP<br />1 min machine<br />6 Alternating Dumbbell Snatch (lightweight – build across)<br...
Read moreTeens – Tue, May 9
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (snatch) Power Snatch (1 Power Snatch x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (Time)...
Read moreMayhem Affiliate 05/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength...
Read moreMayhem Affiliate Bodybuilding 5/9/2023
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, May 9, 2023
Mayhem Affiliate 05/09/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer Exercises<br />* 10...
Read moreTeens – Mon, May 8
Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
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