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 alternating movements: Muscle Snatch...
Read moreCrossFit WOD, March 21, 2022
3/21/22 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 more3/19/22
Open Gym Strength and Conditioning – Aerobic Capacity Metcon (Time) 12x50m w/30 Sec Rest 4x (1 Kick, 1 Drill, 1 Swim) 4x100m Swim (2 Mod, 2 Fast) w/60 Sec Rest 4x50m (25m Kick on Back/25m Swim) -30 Sec Rest- 4x100m Pull w/60 Sec Rest 4x50m...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3. Barbell Prep Burgener...
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Open Gym Strength and Conditioning – Functional bodybuilding arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into...
Read moreCrossFit WOD, March 19, 2022
3/19/22 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 * 10 Bird...
Read more3/18/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: Weighted Pull Up + Chin over bar Knee Up: (1+1) x 5 reps...
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Open Gym Strength and Conditioning – Functional bodybuilding Shoulders and glutes Crossover Symmetry and Hip Halo Warmup Shoulder Press (5×10) 5 sets: 10 reps *Build to a moderate weight and stay the same across all sets. Attempt to...
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Open Gym Strength and Conditioning – Aerobic Capacity Running warm-up (No Measure) 1. Hinshaw Warm up Hinshaw warm up written out Perform each drill for 10m out, then walk back High knee karaoke (over, over, walk, walk) Over hurdle (heel...
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Open Gym Strength and Conditioning – CrossFit 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...
Read moreCrossFit WOD, March 18, 2022
3/18/22 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 * 10 Bird...
Read more3/17/22
Open Gym Strength and Conditioning – CrossFit 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...
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