Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreCrossFit – Fri, Dec 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreMayhem Affiliate Bodybuilding 12/22/2023
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 morePre Teens (8-12) – Fri, Dec 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game into 4:00 Run Skill Review Row and proper set up Metcon (AMRAP – Rounds and Reps) 12:00 Amrap Partner 1 Max Cal Row Partner 2 1:00 of Shuttle Runs
Read moreCrossFit – Fri, Dec 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms...
Read moreCrossFit WOD, December 22, 2023
CrossFit – Fri, Dec 22 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>1 min easy row<br>5 Deadlifts (empty bar)<br>5 Hang Squat Cleans (empty Bar)<br>5...
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