Open Gym Strength and Conditioning – CrossFit Warm-up 3 rounds 1:30 Ski OR Row (easy to moderate) 1:30 Echo Bike (easy to moderate) -then- 10-20 reps arm extended laterally and 10-reps arm extended vertically Banded Shoulder Rotation Primer...
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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: Strict Pull Ups x 8-10 reps Single DB...
Read moreCrossFit WOD, March 11, 2022
3/11/2022 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 more3/10/2022
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Warm-up Row warm-up (No Measure) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Metcon (3 Rounds for time) 3 Sets: 800m at...
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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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 5x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery) 2 Min Easy (65-70 RPM) 4x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery) 2 Min Easy...
Read moreCrossFit WOD, March 10, 2022
3/10/2022 OG (class and compete) Warm-up Row warm-up 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Metcon (3 Rounds for reps) 3 Sets: 800m at Moderate Pace 400m at 2k PR (or Fast) Pace 200m Controlled...
Read more3/9/2022
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 more3/9/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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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 Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read moreCrossFit WOD, March 9, 2022
3/9/2022 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 *...
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