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, Jan 17
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Tabata Row (8 sets) Skill Plank Shoulder Taps Jumping Barbell squats Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 20 Plank Shoulder Taps 10 Barbell or PVC Jump Squats 100M...
Read moreCrossFit – Wed, Jan 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope...
Read moreCrossFit WOD, January 17, 2024
CrossFit – Wed, Jan 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Row (:30 easy, :20 mod, :10 fast)<br>-into-<br>3 sets<br>5 Bench Press (empty bar- build across...
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