Mayhem Affiliate 08/22/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets:<br />5 Clean Grip...
Read moreCrossFit – Mon, Aug 21
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreBodybuilding – Mon, Aug 21
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit WOD, August 21, 2023
CrossFit – Mon, Aug 21 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push...
Read moreCrossFit – Sat, Aug 19
Open Gym Strength and Conditioning – CrossFit Warm Up 6 sets: Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint – -into- 3 sets 20-30 second Dead Hang (pull up bar) 10 Goblet Squats Movement...
Read moreCrossFit WOD, August 19, 2023
CrossFit – Sat, Aug 19 Warm Up <p>6 sets:<br />Tabata Machine: 20 secs on/10 secs off<br />- Pace should be moderate/fast not a Sprint -</p><p>-into-<br />3 sets</p><p>20-30 second Dead Hang...
Read moreBodybuilding – Fri, Aug 18
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreTeens – Fri, Aug 18
Open Gym Strength and Conditioning – Teens Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage athletes to...
Read moreReign baseball – Fri, Aug 18
Open Gym Strength and Conditioning – Reign baseball Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage...
Read morePre Teens (8-12) – Fri, Aug 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage...
Read moreCrossFit – Fri, Aug 18
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats Strength overview Athletes are back squatting a heavy 3 rep. Encourage athletes...
Read moreCrossFit WOD, August 18, 2023
CrossFit – Fri, Aug 18 Warm Up <p>Hip Halo Warm Up</p><p>-into-<br />3 Sets:</p><p>10 Box Step Ups<br />10 Kip Swings<br />10 Bird Dogs<br />5 Muscle Cleans<br />5 Back...
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