Mayhem Affiliate 6/16/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar...
Read moreMayhem Affiliate 6/15/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warmup -into- Hip...
Read moreDynamic effort (upper)
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 1:15 plank hold 30 alternating v-ups Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each movement Banded...
Read moreCrossFit WOD, June 15, 2022
Mayhem Affiliate 6/15/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warmup -into- Hip Halo Warmup -into- 7 min AMRAP: 30-sec...
Read moreMayhem Affiliate 6/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s Warm Up -into- 3...
Read moreCrossFit WOD, June 14, 2022
Mayhem Affiliate 6/14/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 30 sec Bike Erg 10 Alternating...
Read moreMayhem Affiliate 6/13/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5...
Read moreCrossFit WOD, June 13, 2022
Mayhem Affiliate 6/13/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap...
Read moreMayhem Affiliate 6/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) 2000m at Moderate, 200m at Easy, 400m at Fast, 2 Min Rest, 1500m at...
Read moreWeek 1: Max effort lower (day 1)
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
Read moreCrossFit WOD, June 12, 2022
Mayhem Affiliate 6/12/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) 2000m at Moderate, 200m at Easy, 400m at Fast, 2 Min Rest, 1500m at Moderate, 200m at Easy, 400m at Fast, 2...
Read moreMayhem Affiliate 6/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring...
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