Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry Iron Scap Protocol (7 reps of all) Complete Iron Scap Protocol Focus: Use band weight that is challenging but allows for quality of movement. If you do not...
Read moreMayhem Affiliate 8/07/2022
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 Rounds 6x (30 Sec...
Read moreCrossFit WOD, August 7, 2022
Mayhem Affiliate 8/07/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) "BikeErg Lactate Threshold" 3 Rounds 6x (30 Sec Standing at RPE7.5, 30 Sec Seated at...
Read moreMayhem Affiliate 8/06/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets 30-sec bike (easy) 5 Snatch Grip Deadlift (empty bar) 5 Muscle Snatch (empty bar)...
Read moreCrossFit WOD, August 6, 2022
Mayhem Affiliate 8/06/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets 30-sec bike (easy) 5 Snatch Grip Deadlift (empty bar) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5...
Read moreMayhem Affiliate 8/05/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep...
Read moreCrossFit WOD, August 5, 2022
Mayhem Affiliate 8/05/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs...
Read moreMayhem Affiliate 8/04/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell...
Read moreCrossFit WOD, August 4, 2022
Mayhem Affiliate 8/04/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout...
Read moreMayhem Affiliate 8/03/2022
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 -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar...
Read moreCrossFit WOD, August 3, 2022
Mayhem Affiliate 8/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2...
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