Mayhem Affiliate 6/27/2022 Warm Up Strength Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats...
Read moreMayhem Affiliate 6/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) “BikeErg Lactate Threshold” 2000m at Easy -2 Min Rest- 2 Sets: 3000m...
Read moreCrossFit WOD, June 26, 2022
Mayhem Affiliate 6/26/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) "BikeErg Lactate Threshold" 2000m at Easy -2 Min Rest- 2 Sets: 3000m at Moderate, 2 Min Rest 2000m at...
Read moreMayhem Affiliate 6/25/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout...
Read moreCrossFit WOD, June 25, 2022
Mayhem Affiliate 6/25/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench...
Read moreMayhem Affiliate 6/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 4 Back Squats (increase in weight across warmup)...
Read moreWeek 2 day 3 (dynamic effort lower)
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, June 24, 2022
Mayhem Affiliate 6/24/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 4 Back Squats (increase in weight across warmup) 10 Kip Swings 10 Ring Rows 2...
Read moreMayhem Affiliate 6/23/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus...
Read more6/23/22
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 side plank w/ leg abduction (ea side) 10 hanging leg raises 10 elbow to hands plank Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry...
Read moreWeek 2 day 3 (dynamic effort lower)
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, June 23, 2022
Mayhem Affiliate 6/23/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus on rolling out the shoulders) 2...
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