2/28/2022 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 more2/26/2022
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 moreCrossFit WOD, February 26, 2022
2/26/2022 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 more2/25/22
Open Gym Strength and Conditioning – CrossFit The time has arrived! We want to wish each and every one of you the best of luck today as you take on 22.1! Remember to push hard and most of all have fun! Don’t forget, face-off FRIDAY...
Read more2/25/2022
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...
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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: 5 Tempo Strict Chin Up (3 seconds...
Read moreCrossFit WOD, February 25, 2022
2/25/22 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 more2/24/22
Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (3 Rounds for calories) on machine of choice 3 Sets 4 Min Easy 4 Min moderate 4 Min Easy 4 Min moderate *No rest between reps or sets. Total 36 Min
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
Read more2/24/2022
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 3 Sets 4 Min Easy 4 Min Hard (95-100 RPM) 4 Min Easy Easy Recovery “Spin” 4 Min Hardest (105 RPM) *No rest between reps or sets. Total 36 Min
Read moreCrossFit WOD, February 24, 2022
2/24/22 Active recovery Metcon (3 Rounds for reps) on machine of choice 3 Sets 4 Min Easy 4 Min moderate 4 Min Easy 4 Min moderate *No rest between reps or sets. Total 36 Min
Read more2/23/2022
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...
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