Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 20 Sit Ups 10 Squats 5 Push Ups 200m Run Skill Snatch Balance We are adding a little weight today for these Metcon (Time) 5 rounds 4 Power Snatch 8 Hanging Knee Raises...
Read moreMayhem Affiliate 05/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch...
Read moreCrossFit WOD, May 5, 2023
Mayhem Affiliate 05/05/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />-into-<br />3 sets (Empty Bar or PVC)<br />10 Dynamic...
Read moreMayhem Affiliate Bodybuilding 5/4/2023
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 moreTeens – Thu, May 4
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (clean) Power Clean (1 Power Clean x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (4 Rounds...
Read moreMayhem Affiliate 05/04/2023
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 * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1...
Read moreCrossFit WOD, May 4, 2023
Mayhem Affiliate 05/04/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer<br />* 10 minutes with a PVC or Empty Barbell<br...
Read moreMayhem Affiliate Bodybuilding 5/3/2023
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, May 3
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 2:30 Row 5 PVC Power Snatch 10 Squats 10 PVC Snatch Press Skill Squat Snatch Working on some light squat snatches. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m...
Read moreMayhem Affiliate 05/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike (increase pace across sets) 10 Dynamic Squat Stretch 5 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 20...
Read moreCrossFit WOD, May 3, 2023
Mayhem Affiliate 05/03/2023 Warm-up Warm-up <p>1. Movement Prep/Activation<br />3 sets:<br />1:00 Bike (increase pace across sets)<br />10 Dynamic Squat Stretch<br />5 Roll and Reach<br />10 Iron Cross<br...
Read moreMayhem Affiliate Bodybuilding 5/2/2023
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...
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