Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep...
Read moreCrossFit WOD, August 5, 2022
Mayhem Affiliate 8/05/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs...
Read moreMayhem Affiliate 8/04/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell...
Read moreCrossFit WOD, August 4, 2022
Mayhem Affiliate 8/04/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout...
Read moreMayhem Affiliate 8/03/2022
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 -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar...
Read moreCrossFit WOD, August 3, 2022
Mayhem Affiliate 8/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2...
Read moreMayhem Affiliate 08/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5...
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Open Gym Strength and Conditioning – MBMS football Dynamic warmup 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 2, 2022
Mayhem Affiliate 08/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5...
Read moreMayhem Affiliate 08/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean...
Read moreCrossFit WOD, August 1, 2022
Mayhem Affiliate 08/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest...
Read moreMayhem Affiliate 7/31/2022
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 (2 Rounds for distance) “BikeErg Lactate Threshold” 2...
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