Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) Snatch (1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%) * Complete...
Read moreCrossFit WOD, September 12, 2023
Mayhem Affiliate 09/12/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time...
Read moreMayhem Affiliate Bodybuilding 9/11/2023
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 09/11/2023
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- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings...
Read moreTeens – Mon, Sep 11
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings (light) Nate (AMRAP – Rounds and Reps) AMRAP in...
Read moreCrossFit WOD, September 11, 2023
Mayhem Affiliate 09/11/2023 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 Kip Swings<br />3 Low...
Read moreMayhem Affiliate 09/10/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence...
Read moreCrossFit WOD, September 10, 2023
Mayhem Affiliate 09/10/2023 Workout Option 1 Workout 1 (8 Rounds for reps) <p><strong>Bike/Burpee Intervals</strong></p><p>Freedom (RX’d)<br />Every 2:00 (16:00)<br />12/10 Calorie Assault Bike or...
Read moreMayhem Affiliate Bodybuilding 9/09/2023
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 of...
Read moreMayhem Affiliate 09/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10 Alternating V-Ups 5...
Read moreCrossFit WOD, September 9, 2023
Mayhem Affiliate 09/09/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry Warmup or Banded 7s<br />-into-<br />10 min AMRAP<br />30-sec row (easy)<br...
Read morePre Teens (8-12) – Fri, Sep 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 2 rounds: 5 Slow Air Squats 4 Deadbugs 3 Inch Worms Skill Work Rope Climbs Metcon (AMRAP – Rounds and Reps) 12-15 min amrap: 15 Sit ups 10 Air Squats 5...
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