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 more1/14/2022
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: 5 Dumbbell Bench press (Get as heavy...
Read moreCrossFit WOD, January 14, 2022
1/14/2022 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 more1/13/2022
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 20 Sec Seated Sprint (105+ RPM), 40 Sec Easy Recovery 20 Sec Seated Sprint (110+ RPM), 40 Sec Easy Recovery 20 Sec Seated Sprint at Max RPM, 40 Sec Easy Recovery -Rest 3...
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Open Gym Strength and Conditioning – CrossFit OG class Metcon (Time) 10 sets: 50 double unders 2 squat snatches (155/105) Rest 1:1Score is total time with rest OG Compete Metcon (Time) 10 sets: 50 double unders 2 squat snatches (185/125)...
Read moreCrossFit WOD, January 13, 2022
1/13/22 OG class Metcon (Time) 10 sets: 50 double unders 2 squat snatches (155/105) Rest 1:1 Score is total time with rest OG Compete Metcon (Time) 10 sets: 50 double unders 2 squat snatches (185/125) Rest 1:1 Score is total time with rest
Read more1/12/2022
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 more1/12/2022
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 Tall Power Cleans ...
Read moreCrossFit WOD, January 12, 2022
1/12/2022 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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