Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Wed, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Wed, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Wed, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 10/30/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 as the...
Read moreCrossFit – Wed, Oct 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read morePre Teens (8-12) – Wed, Oct 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 10 Walking Lunges 10 PVC High Pulls 5 Front Squats Skill Working on Squat Clean (Stay light/empty bar) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
Read moreCrossFit – Tue, Oct 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets...
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