Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8...
Read moreTeens – Thu, Aug 31
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 8/7 Calorie Row (build in pace) Minute 3: 3 Empty Bar...
Read moreMayhem Affiliate Bodybuilding 8/31/2023
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, August 31, 2023
Mayhem Affiliate 08/31/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s <br />-into-<br />Every minute (9 minutes)<br />Minute 1: 3 Inch...
Read moreMayhem Affiliate 08/30/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 5 Single Leg RDL’s (each side) 5 Single DB Deadlifts (each side – build across) 5 Single DB Shoulder to Overhead (each...
Read moreMayhem Affiliate Bodybuilding 8/30/2023
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 morePre Teens (8-12) – Wed, Aug 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 10 Push Ups 5 Step Ups 10 Russian Twist Skill Push Jerk Dip Drive Dip! Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 KB Swings 10 Box Jumps 10 Sit-Ups...
Read moreCrossFit WOD, August 30, 2023
Mayhem Affiliate 08/30/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />10:00 AMRAP<br />5 Single Leg RDL’s (each side)<br />5 Single DB Deadlifts (each side – build...
Read moreMayhem Affiliate 08/29/2023
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 (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read moreTeens – Tue, Aug 29
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
Read moreMayhem Affiliate Bodybuilding 8/29/2023
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, August 29, 2023
Mayhem Affiliate 08/29/2023 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 (if time allows)<br />*...
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