Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5...
Read moreCrossFit WOD, November 18, 2022
Mayhem Affiliate 11/18/2022 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 (empty barbell)<br />5 Deadlifts<br />5...
Read moreMayhem Affiliate Bodybuilding 11/17/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Thu, Nov 17
Open Gym Strength and Conditioning – Teens Warm-up 8 rounds Tabata Row (20seconds on/10seconds off) -into- 3 sets 10 Sit Ups 10 Kip Swings 30-second Sandbag Hold Metcon (Time) Teams of 2 5 rounds 300ft Partner Carry 15 Synchro Toes to...
Read moreMayhem Affiliate 11/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets 5 kipping knees raise 5 sandbag cleans (light weight – focus on hip extension) 20...
Read moreCrossFit WOD, November 17, 2022
Mayhem Affiliate 11/17/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets <br />5 kipping knees raise<br />5 sandbag cleans (light weight...
Read moreMayhem Affiliate 11/16/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30-second Assault bike 5 Kettlebell Swings to Eye Level (focus on hip extension) 5 Hand Release Pushups 2...
Read morePre Teens (8-12) – Wed, Nov 16
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (1:00 between) Skill Agility Ladders! (10 minutes) Metcon (Time) Run 400M 25 Double Unders/ 50 Singles 40 Situps 30 Squats 20 Push Ups 10 Box Jumps Run 400M
Read moreCrossFit WOD, November 16, 2022
Mayhem Affiliate 11/16/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release...
Read moreTeens – Tue, Nov 15
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang...
Read moreMayhem Affiliate 11/15/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or...
Read moreMayhem Affiliate Bodybuilding 11/15/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read more