Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement prep/activaiton and increasing Heart Rate. Crossover Symmetry or Banded 7’s Hip Halo activations into 3 sets: :40 jump rope 10 box step-ups 10 scap...
Read moreBronco Basketball – Mon, Oct 3
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 5 sets: 30 on 15 off CO SYMMETRY HIP HALO MACHINE WORK Circuit 1 Banded deadlift + box jump (Every 2 x 5: 6 banded deadlifts (RPE 8) + 6 tall box jumps) Circuit 2 1:1:2 dual db...
Read moreMayhem Affiliate 10/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 10 Sets 200m at RPE7...
Read moreCrossFit WOD, October 2, 2022
Mayhem Affiliate 10/02/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) "BikeErg Lactate Threshold" 10 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets...
Read moreMayhem Affiliate 10/06/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20...
Read moreMayhem Affiliate 10/05/2022
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 warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreMayhem Affiliate 10/07/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep...
Read moreMayhem Affiliate 10/03/2022
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 warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read moreMayhem Affiliate 10/04/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2...
Read moreCrossFit WOD, October 3, 2022
Mayhem Affiliate 10/03/2022 Warm-up <p>3:00 Machine (easy pace) -into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each...
Read moreCrossFit WOD, October 4, 2022
Mayhem Affiliate 10/04/2022 Warm-up <p>8 min amrap:<br />:30 sec Row<br />3 Dumbbell Burpee Deadlifts 3 Double Hang Snatches<br />5 Bird Dogs<br />5 Deadbugs</p> Workout Metcon (Time) <p>"What I...
Read moreCrossFit WOD, October 5, 2022
Mayhem Affiliate 10/05/2022 Warm-up <p>3:00 Machine (easy pace) -into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each...
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