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 WOD, December 9, 2023
Mayhem Affiliate 12/09/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span></p><p><span...
Read moreMayhem Affiliate 12/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2. Workout Prep 2 sets: 5...
Read morePre Teens (8-12) – Fri, Dec 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 100m row/ run switch each round 20 jump rope 5 push ups 10 sit ups Metcon (AMRAP – Rounds and Reps) 15 min AMRAP P1: 250/200m Row* P2: 200m Run* 100 Single Unders...
Read moreMayhem Affiliate Bodybuilding 12/08/2023
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 WOD, December 8, 2023
Mayhem Affiliate 12/08/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate 12/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout...
Read moreTeens – Thu, Dec 7
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps Metcon (Time) 1-3-5-7-5-3-1 Power Cleans (135/105)...
Read moreMayhem Affiliate Bodybuilding 12/07/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, December 7, 2023
Mayhem Affiliate 12/07/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span></p><p><span...
Read moreMayhem Affiliate 12/06/2023
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, Dec 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 150m Row 5 Burpees 10 Sit Ups 5 Squats Skill Review Toes to Bar/Hanging Knee Raises Metcon (4 Rounds for time) 3-4 Rounds 1 Round Every 4:00 5 Burpee Box Jump 10 Hanging...
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