Mayhem Affiliate 11/02/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30-sec row<br />5 Dumbbell...
Read moreCrossFit WOD, November 3, 2022
Mayhem Affiliate 11/03/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats...
Read moreCrossFit WOD, November 4, 2022
Mayhem Affiliate 11/04/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br...
Read moreCrossFit WOD, November 5, 2022
Mayhem Affiliate 11/05/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Tempo Bench (slow and...
Read moreMayhem Affiliate 10/21/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 50 yd down and back 3 Front Squats (empty bar) 3 Push...
Read moreMayhem Affiliate 10/20/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kip Swings 10 Alternating V-ups 5 Clean Deadlifts (empty bar) 5 Hang Muscle Cleans...
Read moreMayhem Affiliate 10/19/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec assault bike (easy) 20 sec assault bike (mod) 10 sec assault bike...
Read moreMayhem Affiliate 10/16/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 3 Sets 5 Min at...
Read moreCrossFit WOD, October 16, 2022
Mayhem Affiliate 10/16/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p><br />3 Sets<br />5...
Read moreMayhem Affiliate 10/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec single/double unders 5 Double Dumbbell Deadlift (between feet) 5 Double...
Read moreMayhem Affiliate 10/18/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Or Banded 7’s Warmup -into- 6 min AMRAP 30 sec Row 10 sec handstand hold 10 kip swings 10...
Read moreCrossFit WOD, October 17, 2022
Mayhem Affiliate 10/17/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />30 sec single/double unders<br />5 Double Dumbbell...
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