Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG...
Read moreCrossFit WOD, September 17, 2023
Mayhem Affiliate 09/17/2023 Workout Option 1 Workout 1 (Time) <p><strong>Penne</strong></p><p>Freedom (RX’d)<br />150 Single Unders<br />30 Hang Dumbbell Clean and Jerk (50/35)<br />100 Double...
Read moreMayhem Affiliate 09/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 4x25ft Shuttle Run 5 Kipping Knee Raises 2 Sandbag Deadlifts (light weight-practice)...
Read moreMayhem Affiliate Bodybuilding 9/16/2023
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 of...
Read moreCrossFit WOD, September 16, 2023
Mayhem Affiliate 09/16/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />4x25ft Shuttle...
Read moreMayhem Affiliate 09/15/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in...
Read morePre Teens (8-12) – Fri, Sep 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 200m Run 5 Push Ups 10 Punter Kicks 5 Jumping Lunges Skill Working on Dips either on the rings or between 2 Boxes Metcon (AMRAP – Rounds and Reps) 10 min AMRAP...
Read moreMayhem Affiliate Bodybuilding 9/15/2023
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 of...
Read moreCrossFit WOD, September 15, 2023
Mayhem Affiliate 09/15/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />7:00 AMRAP<br />3 Inch Worms<br />1 Zombie...
Read moreMayhem Affiliate 09/14/2023
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 Perform...
Read moreTeens – Thu, Sep 14
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) Squat Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher...
Read moreMayhem Affiliate Bodybuilding 9/14/2023
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...
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