Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Echo Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell...
Read moreMayhem Affiliate Bodybuilding 9/21/2023
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, September 28, 2023
Mayhem Affiliate 09/28/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br />-into-<br />6:00 AMRAP<br />30-second Echo...
Read moreMayhem Affiliate 09/27/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
Read morePre Teens (8-12) – Wed, Sep 27
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 100m Jog 10 Jump Squats 5 Push Ups 10 PVC Seated Press 5 PVC High Pulls Skill We will review the movements for the workout and practice some of each Metcon (Time) 50...
Read moreMayhem Affiliate Bodybuilding 9/20/2023
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, September 27, 2023
Mayhem Affiliate 09/27/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />*...
Read moreMayhem Affiliate 09/26/2023
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- 6:00 AMRAP 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps...
Read moreTeens – Tue, Sep 26
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 AMRAP 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 – 1/2 Wall Walk w/5-sec hold at 1/2 point on the...
Read moreMayhem Affiliate Bodybuilding 9/19/2023
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, September 26, 2023
Mayhem Affiliate 09/26/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />6:00 AMRAP<br />5 Step Back Lunges (each...
Read moreMayhem Affiliate 09/25/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *...
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