Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20...
Read moreMayhem Affiliate 09/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2...
Read moreMayhem Affiliate 09/26/2022
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 + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read moreMayhem Affiliate 09/28/2022
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 + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreCrossFit WOD, September 29, 2022
Mayhem Affiliate 09/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets- Workout Metcon...
Read moreCrossFit WOD, September 30, 2022
Mayhem Affiliate 09/30/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power Snatch (build in...
Read moreCrossFit WOD, October 1, 2022
Mayhem Affiliate 10/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets: (rotate through) 5/4 Calorie Bike Erg...
Read moreCrossFit WOD, September 26, 2022
Mayhem Affiliate 09/26/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead...
Read moreCrossFit WOD, September 28, 2022
Mayhem Affiliate 09/28/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5...
Read moreMayhem Affiliate 09/25/2022
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 (2 Rounds for distance) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at...
Read moreCrossFit WOD, September 25, 2022
Mayhem Affiliate 09/25/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for reps) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec...
Read more9/21/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating bird dogs In-outs from plank...
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