Mayhem Affiliate 10/14/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8 min AMRAP<br />30-second ski<br />5 GHD’s to parallel or abmat sit-ups<br />30-second Shuttle...
Read moreMayhem Affiliate 10/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 of...
Read morePre Teens (8-12) – Fri, Oct 13
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game or Row for 4:00 3 Rounds: :30 Jog 5 Lunge Elbow to Floor with Rotation (each side) 5 Air Squats 5 Burpees Skill Back Squats We are going to use some weight and practice...
Read moreCrossFit WOD, October 13, 2023
Mayhem Affiliate 10/13/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Banded 7’s + Hip halo<br />-into-<br />Every 1:00 (8:00)<br />10 Plate Hops<br />5 Dumbbell...
Read moreMayhem Affiliate 10/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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 12
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) Shoulder Press (Shoulder...
Read moreCrossFit WOD, October 12, 2023
Mayhem Affiliate 10/12/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Roll and Reach<br />10...
Read moreMayhem Affiliate 10/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m jog into 3 Rounds 5 push ups 10 jump squats 20 jump ripe Skill Jump rope and dips Metcon (Time) 21-15-9 Dips (on a bench) Back Squats ***Start and finish with 250m row. Row...
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