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 moreTeens – Tue, Oct 22
Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) Deadlift (5 sets x 5 Deadlifts (80%) -Complete a set every...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
Read moreCrossFit – Mon, Oct 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength...
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