Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 1:00 Row 1:00 Jump Rope 1:00 Inch Worms 2. Workout Prep 3 sets: 1 Shuttle Run (practice turning) 5 Bench...
Read moreMayhem Affiliate 08/25/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 2 sets 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (reg) 2. Workout Prep Use this time...
Read moreMayhem Affiliate 08/24/2022
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 moreMayhem Affiliate 08/23/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 min Echo Bike (:30 sec easy, :20 sec mod, :10 sec fast x 3) -into- 6 min armap: 3 Dumbbell Deadlifts 3...
Read moreMayhem Affiliate 08/20/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack –...
Read moreCrossFit WOD, August 23, 2022
Mayhem Affiliate 08/23/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*</p><p>3 min Echo Bike (:30 sec easy, :20 sec mod, :10 sec fast x 3) -into-</p><p>6 min...
Read moreCrossFit WOD, August 24, 2022
Mayhem Affiliate 08/24/2022 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 moreCrossFit WOD, August 25, 2022
Mayhem Affiliate 08/25/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 2 sets 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (reg) 2. Workout Prep Use this time to talk to athletes about pacing...
Read moreCrossFit WOD, August 27, 2022
Mayhem Affiliate 08/27/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 1:00 Row 1:00 Jump Rope 1:00 Inch Worms 2. Workout Prep 3 sets: 1 Shuttle Run (practice turning) 5 Bench Press (build in weight) 5 Toes to...
Read moreMayhem Affiliate 08/19/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Jump Rope 10 Alternating Dumbbell Clean + Push Press (light) 10 Alternating V-ups 2. Workout Prep...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L *...
Read moreMayhem Affiliate 08/18/2022
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 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time...
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