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 more4/22/22
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: 14 (7/7) Heel Elevated, Narrow Stance...
Read more4/22/22`
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...
Read moreCrossFit WOD, April 22, 2022
4/22/22 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 more4/21/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more4/21/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 3 Sets: 1 Min Hard (Highest RPM) 2 Min Mod (Middle RPM) 1 Min Easy (Lowest RPM) No rest between sets. -Rest 1 Min- 40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery 30 Sec...
Read moreAgility/plyometric session
Open Gym Strength and Conditioning – Bronco Basketball Agility warmup (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip flips...
Read moreCrossFit WOD, April 21, 2022
4/21/22 Warm-up Warm-up 1. Crossover Symmetry Activation Plus 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...
Read more4/20/22
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 more4/20/22
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreWeek 4 session 10 (max effort upper)
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body general (No Measure) 20 seconds of work…10 seconds of rest Shoulder taps sit-ups mountain climbers toe touch jumping jacks windmills arm circles (forward) arm...
Read moreCrossFit WOD, April 20, 2022
4/20/22 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 *...
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