Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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, October 12, 2023
Mayhem Affiliate 10/12/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Roll and Reach<br />10...
Read moreMayhem Affiliate 10/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans...
Read morePre Teens (8-12) – Wed, Oct 11
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400m jog into 3 Rounds 5 push ups 10 jump squats 20 jump ripe Skill Jump rope and dips Metcon (Time) 21-15-9 Dips (on a bench) Back Squats ***Start and finish with 250m row. Row...
Read moreMayhem Affiliate Bodybuilding 10/04/2023
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, October 11, 2023
Mayhem Affiliate 10/11/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />2:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />30-seconds Single...
Read moreMayhem Affiliate 10/10/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets 100m Run (build in pace) 6/5 Calorie Row (build in pace) 1 Zombie Rope (build in progression)...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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 moreTeens – Tue, Oct 10
Open Gym Strength and Conditioning – Teens Warm Up [Hinshaw Warm Up]( https://www.youtube.com/watch?v=VW42KKmjEZY ) Metcon (Time) 800m Run 80/65 Calorie Row 8 Rope Climbs (Or 32 Strict Pull Ups) -Partition anyway-
Read moreCrossFit WOD, October 10, 2023
Mayhem Affiliate 10/10/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up</p><p><strong>2. Workout Prep</strong><br />3 sets<br />100m Run (build...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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...
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