Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 6 sets: 30-second Row (easy) 30-second Jump Rope 2...
Read moreCrossFit WOD, July 9, 2022
Mayhem Affiliate 7/09/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 6 sets: 30-second Row (easy) 30-second Jump Rope 2. Workout Prep Transition practice 3...
Read moreMayhem Affiliate 7/08/2022
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 -into- 3 sets: 5 Box Jumps (low) 5 Thrusters (empty bar) 5 Muscle...
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Open Gym Strength and Conditioning – MBMS football 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 * 10...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read moreCrossFit WOD, July 8, 2022
Mayhem Affiliate 7/08/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 5 Box Jumps (low) 5 Thrusters (empty bar) 5 Muscle Snatch (empty bar) 3 Low Ring...
Read moreMayhem Affiliate 07/07/2022
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: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar...
Read moreCrossFit WOD, July 7, 2022
Mayhem Affiliate 07/07/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) 2. Strength...
Read moreMayhem Affiliate 7/06/2022
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: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts...
Read moreCrossFit WOD, July 6, 2022
Mayhem Affiliate 7/06/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans...
Read moreMayhem Affiliate 07/05/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: 30 sec Ski Erg (:10 easy, :10 mod, :10 fast) 5 Double Dumbbell Cleans (practice finding rack...
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Open Gym Strength and Conditioning – MBMS football Core All 3 movements 2 sets: 10 med ball v-ups 10 hanging leg raises (2 second hold @top) :45 second plank hold Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover...
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