Open Gym Strength and Conditioning – CrossFit Warm-up Banded 7’s -into- AMRAP 8 30 seconds jump rope 5 snatch deadlifts 4 muscle snatches 3 high hang power snatch 2 power snatch ***for all BB lifts start with PVC and move to barbell...
Read moreCrossFit – Fri, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation -Hip halo activation- -Crossover symmetry- into 500 meter easy row -then- 3 sets 15 Barbell RDL’s 15 Barbell back squats 15 Barbell...
Read moreMayhem Affiliate Bodybuilding 7/26/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC to Empty Bar) 4 Muscle Snatch(PVC to Empty Bar) 3...
Read morePre Teens (8-12) – Fri, Jul 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2:00 Min Air Bike 5 Minute AMRAP 10 PVC Behind the Neck Press 5 Monkey Hangs 10 Jump Squats 10 PVC Push Press Skill Rope Climbs Working on Foot placement Metcon (AMRAP –...
Read moreCrossFit WOD, July 26, 2024
CrossFit – Fri, Jul 26 Warm-up <p>Banded 7’s</p><p>-into-</p><p>AMRAP 8</p><p>30 seconds jump rope</p><p>5 snatch deadlifts</p><p>4 muscle snatches </p><p>3...
Read more