Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-10:00 Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at...
Read more6/7/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 Sets: 6 (3 per side) Barbell Front Rack...
Read moreCrossFit WOD, June 7, 2022
6/7/22 Warm-up 0:00-10:00 Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at each position Down and up – "SPEED THROUGH THE...
Read more6/6/22
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-12:00 Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 sets 1:00...
Read more6/6/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 1-2 Sets of Front Squat Skill Transfer...
Read moreMax effort day (lower)
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup 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...
Read moreCrossFit WOD, June 6, 2022
6/6/22 Warm-up 0:00-12:00 Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 sets 1:00 Ski 10 PVC Pass Through 10 PVC Overhead Squat 5 PVC Squat...
Read more6/4/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read moreCrossFit WOD, June 4, 2022
6/4/22 Warm-up 0:00-15:00 Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets: 1:00 Ski (OR Cardio) 10 Kip to Swing :30 Handstand Hold...
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