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 – Fri, Dec 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch...
Read morePre Teens (8-12) – Fri, Dec 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 100M Backwards Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc. Skill Rowing...
Read moreCrossFit WOD, December 15, 2023
CrossFit – Fri, Dec 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2 sets:</p><p>10 Banded Face Pulls</p><p>10 Banded Glute...
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