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 – Wed, Dec 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 1 set...
Read morePre Teens (8-12) – Wed, Dec 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill Burpee Sandbag Thrusters (Kids do a burpee on a small sandbag, sandbell or next to a...
Read moreCrossFit WOD, December 13, 2023
CrossFit – Wed, Dec 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2:00 Row (slow-moderate pace)</p><p>-into-</p><p>8:00 AMRAP</p><p>20-second Jump...
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