Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups...
Read morePre Teens (8-12) – Wed, Nov 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up TABATA Assault Bike 4 Rounds :20 Work :10 Rest Skill Muscle Snatch Quick Review on Muscle Snatch Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 800m Run 1000m Row -In...
Read moreMayhem Affiliate Bodybuilding 11/8/2023
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, November 8, 2023
Mayhem Affiliate 11/08/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />8:00 AMRAP<br />:15 sec Air Bike (Arms)<br />:15 sec Air Bike (Legs)<br />:15 sec Air Bike (Both)<br...
Read moreMayhem Affiliate 11/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)...
Read moreTeens – Tue, Nov 7
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each...
Read moreMayhem Affiliate Bodybuilding 11/7/2023
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, November 7, 2023
Mayhem Affiliate 11/07/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is over/under number is equal to synchro penalty...
Read moreMayhem Affiliate 11/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty...
Read moreTeens – Mon, Nov 6
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead...
Read moreMayhem Affiliate Bodybuilding 11/6/2023
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, November 6, 2023
Mayhem Affiliate 11/06/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (Start slow and build pace)<br />- into -<br />3 rounds<br />20 Plate Hops<br />10...
Read more