Mayhem Affiliate 08/25/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br...
Read moreMayhem Affiliate 08/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3...
Read moreTeens – Thu, Aug 24
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) Deadlift (- Heavy 3 rep (10-12 minutes) * Rest a little longer than normal between...
Read moreMayhem Affiliate Bodybuilding 8/24/2023
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 24, 2023
Mayhem Affiliate 08/24/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2:00 Bike<br />2:00 Run<br />-into-<br />6 min AMRAP<br />5 Alt. V-Ups (each side)<br />3 Knees...
Read moreMayhem Affiliate 08/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 3 Sandbag Deadlifts (Building in weight) 2. Workout...
Read morePre Teens (8-12) – Wed, Aug 23
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Cal Ski 10 Push Ups 5 Sit Ups 10 Squats Skill Strict Press We are going to work some Strict Press. Tight belly and strong push Metcon (AMRAP – Rounds and Reps)...
Read moreMayhem Affiliate Bodybuilding 8/23/2023
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 23, 2023
Mayhem Affiliate 08/23/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo<br />-into-<br />6 min AMRAP<br />5 Scap Pullups<br />5 Heel Toe Rocks<br />4 Box Step...
Read moreMayhem Affiliate 08/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat...
Read moreTeens – Tue, Aug 22
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreMayhem Affiliate Bodybuilding 8/22/2023
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...
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