Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 7:00 (Slow and Steady) 100m Ski 3 Push Ups 6 PVC Front Squat 12 PVC Press Skill We will Review Thrusters here and talk workout strategy! Metcon (Time) For Time: 100 Thrusters...
Read moreMayhem Affiliate 10/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3...
Read moreCrossFit WOD, October 27, 2023
Mayhem Affiliate 10/27/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />8 min AMRAP<br />6 Deadlifts<br />5 Hang...
Read moreMayhem Affiliate Bodybuilding 10/26/2023
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, Oct 26
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 3 sets: :10 HS Hold :30 Assault Bike 10yd Sled Push 10yd Sled Pull 5 Shoulder Press (build in weight) Shoulder Press (Shoulder Press: –...
Read moreMayhem Affiliate 10/26/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: :10 Handstand Hold (or dumbbell/barbell overhead hold) :30 Air Bike 30ft Sled Push + 30ft...
Read moreCrossFit WOD, October 26, 2023
Mayhem Affiliate 10/26/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />:10 Handstand Hold (or...
Read moreMayhem Affiliate Bodybuilding 10/25/2023
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) – Wed, Oct 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Tabata :20 on :10 off 6 sets each of : jogging broad jumps burpees Metcon (3 Rounds for time) 3 Sets 300m Run 20yd Sled Push 20 Burpee Variation* -rest 3 minutes between sets...
Read moreMayhem Affiliate 10/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Sets: 100m Run (Or 6x50ft Shuttle Run) 5 Up Downs 10 Alternating Hang Clean and Jerks 5 Back Squats (build...
Read moreCrossFit WOD, October 25, 2023
Mayhem Affiliate 10/25/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 Sets:<br />100m Run (Or 6x50ft Shuttle Run)<br />5 Up Downs<br...
Read moreMayhem Affiliate Bodybuilding 10/24/2023
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...
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