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...
Read moreMayhem Affiliate 09/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 7 min amrap 5 Kip Swings 5 Hanging Knee Raises 5 Wall Balls 5 Power Cleans (empty bar)...
Read moreCrossFit WOD, September 8, 2023
Mayhem Affiliate 09/08/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo<br />-into-<br />7 min amrap<br />5 Kip Swings<br...
Read moreMayhem Affiliate Bodybuilding 9/07/2023
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 moreMayhem Affiliate 09/07/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep -with partner- 3 sets: 20-second Assault Bike (build in pace- each) 100m Run (build in pace- each)...
Read moreTeens – Thu, Sep 7
Open Gym Strength and Conditioning – Teens Warm-up Hinshaw Warm Up Metcon (AMRAP – Rounds and Reps) Teams of 2 20:00 AMRAP 150/120 Calorie Assault Bike 2400m Run
Read moreCrossFit WOD, September 7, 2023
Mayhem Affiliate 09/07/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />-with partner-<br />3...
Read moreMayhem Affiliate Bodybuilding 9/06/2023
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) – Wed, Sep 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m then Dynamic Warm ups( Set a length) Butt Kickers Karaoke Lunge with Twist Cherry Pickers( Super Mario) Skill Work Squat Cleans We are working on full cleans today...
Read moreMayhem Affiliate 09/06/2023
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 Perform...
Read moreCrossFit WOD, September 6, 2023
Mayhem Affiliate 09/06/2023 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...
Read moreTeens – Tue, Sep 5
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
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