Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 5 min Row (increasing pace...
Read moreCrossFit WOD, July 15, 2022
Mayhem Affiliate 7/15/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 5 min Row (increasing pace across 5 minutes) -into- 5 min AMRAP...
Read more7/14/22
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Warm-up (No Measure) 3 rounds on each machine 30 seconds on 15 seconds off Ski erg row echo bike Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10...
Read moreMayhem Affiliate 07/14/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Ski (easy pace) 30 sec Run (easy...
Read moreCrossFit WOD, July 14, 2022
Mayhem Affiliate 07/14/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Ski (easy pace) 30 sec Run (easy pace) 5 Synchro Dumbbell Shoulder Press...
Read moreMayhem Affiliate 7/13/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- Hip Halo Warmup...
Read moreCrossFit WOD, July 13, 2022
Mayhem Affiliate 7/13/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- Hip Halo Warmup -into- 7 min AMRAP 30 sec ski erg (easy...
Read more7/12/22
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 moreMayhem Affiliate 07/12/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike...
Read moreCrossFit WOD, July 12, 2022
Mayhem Affiliate 07/12/2022 Warm Up Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 6 min AMRAP 30 sec bike (easy pace) 5 Dumbbell Deadlifts (light...
Read more7/11/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Plyometric warmup (No Measure) 2 sets 8 reps of each low box drop landing lateral...
Read moreMayhem Affiliate 07/11/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3...
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