Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 6 min AMRAP 5 Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Hang Power Cleans (empty...
Read moreCrossFit WOD, March 22, 2023
Mayhem Affiliate 03/22/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-up<br />-into-<br />6 min AMRAP<br />5 Muscle Cleans (empty bar)<br />5 Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 3/21/2023
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, Mar 21
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec assault bike 30 sec Run 5 Double Dumbbell Strict Press Metcon (Time) 32/24Calorie Assault Bike 20 Dumbbell Shoulder to Overhead 24/16 Calorie Assault Bike 15 DB Shoulder...
Read moreMayhem Affiliate 03/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 30 secbike 10 sec handstand hold 5 Double Dumbbell Strict Press...
Read moreCrossFit WOD, March 21, 2023
Mayhem Affiliate 03/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />3 sets:<br />30 secbike<br />10 sec handstand...
Read moreMayhem Affiliate Bodybuilding 3/20/2023
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 moreTeens – Mon, Mar 20
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 4 Power Snatch (empty bar – build across) 4 Front Squats (empty bar – build across) 4 Kip Swings 4 Dynamic Squat Stretch Metcon (Time) 3 rounds 8 FrontSquats 24 Pull...
Read moreMayhem Affiliate 03/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 3 Muscle Snatch (PVC-Empty bar) 3 Snatch Push press 3 Overhead Squats 3 Power Snatch 4...
Read moreCrossFit WOD, March 20, 2023
Mayhem Affiliate 03/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />3 Muscle Snatch (PVC-Empty bar)<br />3 Snatch Push press<br...
Read moreMayhem Affiliate 03/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2...
Read moreCrossFit WOD, March 19, 2023
Mayhem Affiliate 03/20/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) <p><strong>BikeErg Lactate Threshold</strong></p><p>4000m<br />4 Min at...
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