Mayhem Affiliate 11/10/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />5 Snatch Grip Deadlifts<br />4...
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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 moreTeens – Thu, Nov 9
Open Gym Strength and Conditioning – Teens Warm-up [Hinshaw Warm Up]( https://www.youtube.com/watch?v=VW42KKmjEZY ) Metcon (Time) 4 Rounds 400m Run 30 Air Squats
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout Workout (Time) Hanson Freedom (RX’d) 4 Rounds...
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Mayhem Affiliate 11/09/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />2 sets<br />100m Run...
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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, Nov 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up TABATA Assault Bike 4 Rounds :20 Work :10 Rest Skill Muscle Snatch Quick Review on Muscle Snatch Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 800m Run 1000m Row -In...
Read moreMayhem Affiliate 11/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups...
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Mayhem Affiliate 11/08/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8:00 AMRAP<br />:15 sec Air Bike (Arms)<br />:15 sec Air Bike (Legs)<br />:15 sec Air Bike (Both)<br...
Read moreMayhem Affiliate Bodybuilding 11/7/2023
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 moreTeens – Tue, Nov 7
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each...
Read moreMayhem Affiliate 11/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)...
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