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 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set...
Read morePre Teens (8-12) – Fri, Dec 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 8:00 100m Run 10 Air Squats 10 Push Ups 10 Sit Ups Skill Front Squat -Review Front Squat emphasizing high elbows/upright torso Metcon (Time) 2 Rounds 50 Jump Rope 40 Sit Ups 30...
Read moreCrossFit WOD, December 29, 2023
CrossFit – Fri, Dec 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>4:00 Machine<br>-into-<br>4:00 AMRAP<br>4 Inch Worms<br>4 Up-Downs to Target<br>3 Burpees to...
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