9/30/21 BENCHMARK THURSDAY Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up OLY Snatch grip push press (10-8-6-4-3) Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder...
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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)...
Read moreCrossFit WOD, September 29, 2021
9/29/21 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 more9/28/21
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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Open Gym Strength and Conditioning – Mayhem Burgener Strength Barbell primer 3 position muscle snatch (HH, Hang, Floor) + Heaving Snatch Balance + Snatch Drop: (3+3+3) x 3 sets OLY Snatch Push Press + OHS + Snatch Balance...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean warm-up (No Measure) Barbell Prep A) Burgener Warm Up Clean – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and...
Read moreCrossFit WOD, September 28, 2021
9/28/21 Warm-up Warm-up 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 Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read more9/27/21
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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Barbell primer 7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down) 10 Banded Tricep extensions 30 Alternating Toe Touch to Box Push Press (1×10) Push...
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Open Gym Strength and Conditioning – Bronco Basketball 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) 5...
Read moreCrossFit WOD, September 27, 2021
9/27/21 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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