Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in...
Read moreMayhem Affiliate Bodybuilding 5/8/2023
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 moreCrossFit WOD, May 8, 2023
Mayhem Affiliate 05/08/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />1 Round Through:<br />10 yd walk on toes<br />10 yd walk on toes backward<br />10 yd walk on heels<br...
Read moreCrossFit WOD, May 7, 2023
Mayhem Affiliate 05/07/2023 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Option 1 Workout 1 (Time)...
Read moreMayhem Affiliate 05/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 5 Muscle Snatch 5 Snatch Push Press 5 Ring Rows 2 Low Ring Muscle Up Transitions 2...
Read moreMayhem Affiliate Bodybuilding 5/6/2023
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 moreMayhem Affiliate 05/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch...
Read morePre Teens (8-12) – Fri, May 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 20 Sit Ups 10 Squats 5 Push Ups 200m Run Skill Snatch Balance We are adding a little weight today for these Metcon (Time) 5 rounds 4 Power Snatch 8 Hanging Knee Raises...
Read moreMayhem Affiliate Bodybuilding 5/5/2023
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 moreCrossFit WOD, May 5, 2023
Mayhem Affiliate 05/05/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />-into-<br />3 sets (Empty Bar or PVC)<br />10 Dynamic...
Read moreMayhem Affiliate 05/04/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreTeens – Thu, May 4
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Power Clean (1 Power Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (4 Rounds...
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