Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 5 Sets 1 Min Easy, Standing, High Damper (55-60 RPM), 1 Min Hard, Seated, Low Damper (95 RPM) No rest between sets. -Rest 2 Min- 5 Sets 1 Min Mod, Standing, High Damper...
Read moreCrossFit WOD, January 27, 2022
1/27/22 OG class Metcon (Time) For Time: 100 meter run 9 power snatches 9 overhead squats 15 bar facing burpees 100 meter run 6 power snatches 6 overhead squats 12 bar facing burpees 100 meter run 3 power snatches 3 overhead squats 9 bar facing...
Read more1/26/22
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 more1/26/22
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)...
Read more1/26/22
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, January 26, 2022
1/26/22 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 more1/25/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
Read more1/25/22
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, January 25, 2022
1/25/22 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 more1/24/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body general (No Measure) 20 seconds of work…10 seconds of rest Shoulder taps sit-ups mountain climbers toe touch jumping jacks windmills arm circles (forward)...
Read more1/24/22
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 Tall Box Jumps 20 Alternating Jumping...
Read more1/22/22
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...
Read more