Mayhem Affiliate 6/30/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes...
Read moreMayhem Affiliate 6/29/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg 5 GHD’s to parallel (focus on leg extension) 5 Wallballs...
Read moreCrossFit WOD, June 29, 2022
Mayhem Affiliate 6/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm...
Read moreMayhem Affiliate 6/28/2022
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- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope...
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Open Gym Strength and Conditioning – MBMS football Warm-up Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each movement Banded pull-aparts Banded Standing “IY” Hip...
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Open Gym Strength and Conditioning – Bronco Basketball 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 leg raises from plank In-outs from...
Read moreCrossFit WOD, June 28, 2022
Mayhem Affiliate 6/28/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar...
Read moreMayhem Affiliate 6/27/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Strength Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees...
Read moreCrossFit WOD, June 27, 2022
Mayhem Affiliate 6/27/2022 Warm Up Strength Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats...
Read moreMayhem Affiliate 6/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) “BikeErg Lactate Threshold” 2000m at Easy -2 Min Rest- 2 Sets: 3000m...
Read moreCrossFit WOD, June 26, 2022
Mayhem Affiliate 6/26/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) "BikeErg Lactate Threshold" 2000m at Easy -2 Min Rest- 2 Sets: 3000m at Moderate, 2 Min Rest 2000m at...
Read moreMayhem Affiliate 6/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout...
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