Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreCrossFit WOD, May 8, 2023
Mayhem Affiliate 05/08/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />1 Round Through:<br />10 yd walk on toes<br />10 yd walk on toes backward<br />10 yd walk on heels<br...
Read moreCrossFit WOD, May 7, 2023
Mayhem Affiliate 05/07/2023 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Option 1 Workout 1 (Time)...
Read moreMayhem Affiliate Bodybuilding 5/6/2023
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 moreMayhem Affiliate 05/06/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 5 Muscle Snatch 5 Snatch Push Press 5 Ring Rows 2 Low Ring Muscle Up Transitions 2...
Read moreMayhem Affiliate Bodybuilding 5/5/2023
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 morePre Teens (8-12) – Fri, May 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 20 Sit Ups 10 Squats 5 Push Ups 200m Run Skill Snatch Balance We are adding a little weight today for these Metcon (Time) 5 rounds 4 Power Snatch 8 Hanging Knee Raises...
Read moreMayhem Affiliate 05/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch...
Read moreCrossFit WOD, May 5, 2023
Mayhem Affiliate 05/05/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />-into-<br />3 sets (Empty Bar or PVC)<br />10 Dynamic...
Read moreTeens – Thu, May 4
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Power Clean (1 Power Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (4 Rounds...
Read moreMayhem Affiliate 05/04/2023
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 * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreMayhem Affiliate Bodybuilding 5/4/2023
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...
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