5/14/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more5/13/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
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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. Strength Prep 3 sets: 14 Double Kettlebell Front Rack Step...
Read moreWeek 13 session 20 (max effort lower)
Open Gym Strength and Conditioning – Bronco Basketball Max effort day (lower) Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Back Squat (warm-up) (No Measure) 1×10 w/barbell 1×5 w/light...
Read moreCrossFit WOD, May 13, 2022
5/13/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more5/12/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more5/12/22
Open Gym Strength and Conditioning – Functional bodybuilding Bike erg 30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM) 30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM) 30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM) 30 Sec Mod (85 RPM), 30 Sec Hard...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM) 30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM) 30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM) 30 Sec Mod (85 RPM), 30 Sec Hard...
Read moreDynamic effort upper body
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 barbell roll-outs 20 lateral v-ups (10 ea) :30 L-hang Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each...
Read moreCrossFit WOD, May 12, 2022
5/12/22 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more5/11/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more