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 – Wed, Jan 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5...
Read morePre Teens (8-12) – Wed, Jan 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds :30 Assault Bike 10 Calf Raises 10 PVC Press 5 Push Ups Skill Jump Rope Practice and Reviewing DB Thrusters Metcon (Time) 50-40-30-20-10 Jump Rope 25-20-15-10-5 DB...
Read moreCrossFit WOD, January 3, 2024
CrossFit – Wed, Jan 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Iron Cross<br>10 Scorpions<br>-into-<br>8 min...
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