Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreMayhem Affiliate Bodybuilding 11/6/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...
Read morePre Teens (8-12) – Wed, Nov 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:30 Air Bike 4 Monkey Hangs 8 Push Ups 4 Leg Raises 8 Air Squats Skill Cleans Working our Power Cleans from the floor and hang positions Metcon (AMRAP – Rounds...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Wed, Nov 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...
Read moreCrossFit – Tue, Nov 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double...
Read moreCrossFit – Tue, Nov 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double...
Read moreCrossFit – Tue, Nov 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double...
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