Mayhem Affiliate 03/20/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>BikeErg Lactate Threshold</strong></p><p>4000m<br />4 Min at...
Read moreMayhem Affiliate 03/18/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups...
Read moreMayhem Affiliate Bodybuilding 3/18/2023
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, March 18, 2023
Mayhem Affiliate 03/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 rounds<br />1:00 Row<br />10 Single Arm Dumbbell Upright Row (each)<br />10 Suitcase Dumbbell Deadlifts (each)<br...
Read moreMayhem Affiliate 03/17/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets: 1:00 Assault Bike 5 Front Squats (empty bar) 5...
Read morePre Teens (8-12) – Fri, Mar 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 400m Bike 10 Squats 5 Push Ups 10 Sit Ups Skill Thruster We will review thrusters for a skill today. We want to focus on a big hip pop (hips) Metcon (AMRAP – Reps)...
Read moreMayhem Affiliate Bodybuilding 3/17/2023
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, March 17, 2023
Mayhem Affiliate 03/17/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />1:00 Assault Bike<br />5...
Read moreMayhem Affiliate 03/16/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 8 min AMRAP 30-second Single Unders 10 Heel to toe Rocks 5 Low Box Jumps 5 Back Squats (empty...
Read moreTeens – Thu, Mar 16
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 20 sec Row (easy) 20 sec Row (mod) 10 yd sled push (empty) 10 yd sled pull (empty) 5 D-Ball Slams Metcon (Time) Teams of 3 4 Rounds 16/12Cal Row Erg 30 yd sled push 10 D-Ball...
Read moreCrossFit WOD, March 16, 2023
Mayhem Affiliate 03/16/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />8 min AMRAP<br />30-second Single Unders<br />10 Heel to toe Rocks<br...
Read moreMayhem Affiliate 03/15/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 set: 1:00 Row 10 Alternating Dumbbell Clean and Jerks 5 Lunge Steps (each side) 5 Deadlifts...
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