Mayhem Affiliate 08/24/2022 Warm Up Warm-up 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 + Strict Press 5 Hang Squat Clean 5...
Read moreCrossFit WOD, August 25, 2022
Mayhem Affiliate 08/25/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 2 sets 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (reg) 2. Workout Prep Use this time to talk to athletes about pacing...
Read moreCrossFit WOD, August 27, 2022
Mayhem Affiliate 08/27/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 1:00 Row 1:00 Jump Rope 1:00 Inch Worms 2. Workout Prep 3 sets: 1 Shuttle Run (practice turning) 5 Bench Press (build in weight) 5 Toes to...
Read moreMayhem Affiliate 08/19/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Jump Rope 10 Alternating Dumbbell Clean + Push Press (light) 10 Alternating V-ups 2. Workout Prep...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L *...
Read moreMayhem Affiliate 08/18/2022
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 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time...
Read moreWeek 1 day 2 (in-season)
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...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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, August 18, 2022
Mayhem Affiliate 08/18/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor...
Read moreCrossFit WOD, August 19, 2022
Mayhem Affiliate 08/19/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Jump Rope 10 Alternating Dumbbell Clean + Push Press (light) 10 Alternating V-ups 2. Workout Prep 3 sets: 3 Clean and Jerks (empty bar...
Read moreCrossFit WOD, August 20, 2022
Mayhem Affiliate 08/20/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead) 5 Power Cleans (empty...
Read moreMayhem Affiliate 08/14/2022
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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets...
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