Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 set: 1:00 Row 10 Alternating Dumbbell Clean and Jerks 5 Lunge Steps (each side) 5 Deadlifts...
Read moreCrossFit WOD, March 15, 2023
Mayhem Affiliate 03/15/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 set:<br />1:00 Row<br />10 Alternating Dumbbell Clean and Jerks<br />5...
Read moreTeens – Tue, Mar 14
Open Gym Strength and Conditioning – Teens Warm-up 10 yd walk on toes 10 yd walk on 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...
Read moreMayhem Affiliate 03/14/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time...
Read moreCrossFit WOD, March 14, 2023
Mayhem Affiliate 03/14/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Tabata Assault Bike (8 sets)<br />* 20 seconds (moderate/10 seconds (recovery) *<br />- into -<br />3-4 sets (10:00...
Read moreMayhem Affiliate Bodybuilding 3/13/2023
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 13
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec Ski 4 Up Downs to Seal Pose 3 Wall ball Squats 3 Wall ball Push Press 3 Wall ball Metcon (Checkmark) 5 Sets: Minute 1: 175/150m Ski Minute 2: 12Burpees Minute 3: 15 Wall...
Read moreMayhem Affiliate 03/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 8:00 Amrap 30 sec row 4 Up Downs to Seal Pose + Step over rower 3 Wallball Squats 3 Wallball Push Press...
Read moreCrossFit WOD, March 13, 2023
Mayhem Affiliate 03/13/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />8:00 Amrap<br />30 sec row<br />4 Up Downs to Seal Pose + Step over rower<br />3...
Read moreMayhem Affiliate 03/12/2023
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 at Easy 3500m at Easy/Moderate 2500m at...
Read moreCrossFit WOD, March 12, 2023
Mayhem Affiliate 03/12/2023 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 at Easy<br />3500m...
Read moreMayhem Affiliate 03/11/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike Erg (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch...
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