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 Warmup -into- 6 min AMRAP 30 sec Row 10 sec handstand hold 10 kip swings 10...
Read moreMayhem Affiliate 10/17/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec single/double unders 5 Double Dumbbell Deadlift (between feet) 5 Double...
Read moreCrossFit WOD, October 22, 2022
Mayhem Affiliate 10/22/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />Crossover Symmetry Or Banded 7’s Warmup<br />-into-<br />6 min...
Read moreCrossFit WOD, October 21, 2022
Mayhem Affiliate 10/21/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (12-15 minutes)<br /><br />2. Workout Prep<br />3 sets:<br />50 yd down and back<br...
Read moreCrossFit WOD, October 20, 2022
Mayhem Affiliate 10/20/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />1:00 Machine<br />5 Kip Swings<br />10 Alternating V-ups<br />5 Clean Deadlifts (empty...
Read moreCrossFit WOD, October 19, 2022
Mayhem Affiliate 10/19/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec Echo bike (easy)<br />20 sec Echo bike...
Read moreCrossFit WOD, October 18, 2022
Mayhem Affiliate 10/18/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry Or Banded 7’s Warmup<br />-into-<br />6 min AMRAP<br />30 sec Row<br />10 sec...
Read moreCrossFit WOD, October 17, 2022
Mayhem Affiliate 10/17/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />30 sec single/double unders<br />5 Double Dumbbell...
Read moreMayhem Affiliate 10/09/2022
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 (Distance) “BikeErg Lactate Threshold” 18 Min at RPE3 -Rest...
Read moreCrossFit WOD, October 9, 2022
Mayhem Affiliate 10/09/2022 Warm-up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) <p>"BikeErg Lactate Threshold"</p><p><br />18 Min at RPE3<br...
Read moreMayhem Affiliate 10/15/2022
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: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second...
Read moreMayhem Affiliate 10/14/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (10 mins) -into- Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows) 10...
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