Open Gym Strength and Conditioning – CrossFit 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 moreBodybuilding – Mon, May 29
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreCrossFit WOD, May 29, 2023
CrossFit – Mon, May 29 Warm Up <p>1 Round Through<br />10 yd walk on toes<br />10 yd walk to toes backwards 10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd...
Read moreBodybuilding – Sat, May 27
Open Gym Strength and Conditioning – Bodybuilding Arms and Core Warm-up 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into- 3 rounds: 5 Alt. V-ups...
Read moreCrossFit – Sat, May 27
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at each position Down and up –...
Read moreCrossFit WOD, May 27, 2023
CrossFit – Sat, May 27 Warm Up <p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation...
Read moreCrossFit – Fri, May 26
Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Cardio (moderate)...
Read moreCrossFit WOD, May 26, 2023
CrossFit – Fri, May 26 Warm Up <p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=Y80mRnwkGGk">Crossover Symmetry Activation</a></p><p>OR<a...
Read moreCrossFit – Thu, May 25
Open Gym Strength and Conditioning – CrossFit Warm-up Workout Definition 10 round of rowling (5 max penalty burpee Broad Jumps) Workout (AMRAP – Reps) Workout Definition 20 sets: Every minute on the minute Odd Minutes: 15/12 Calorie...
Read moreCrossFit WOD, May 25, 2023
CrossFit – Thu, May 25 Warm-up <p>Workout Definition</p><p>5 min single/double unders<br />-into-<br />5 round of rowling<br />(5 max penalty burpee box jump overs)</p> Workout (AMRAP – Reps)...
Read moreBodybuilding – Wed, May 24
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (6×4|) 6 sets of 4 reps @ –...
Read moreCrossFit – Wed, May 24
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Row OR Ski (moderate) 10...
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