11/9/21 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 more11/8/21
Open Gym Strength and Conditioning – CrossFit Missing a few reps or blatantly cheating? We’ve all been there, middle of a grueling workout when the mindset goes completely out of the window. It could be at the end of a long set of double...
Read more11/8/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
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Open Gym Strength and Conditioning – Functional bodybuilding Upper body push Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2...
Read moreCrossFit WOD, November 8, 2021
11/8/21 Missing a few reps or blatantly cheating? We’ve all been there, middle of a grueling workout when the mindset goes completely out of the window. It could be at the end of a long set of double unders, or a 20 min AMRAP where our...
Read more11/6/21
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...
Read moreCrossFit WOD, November 6, 2021
11/6/21 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 more11/5/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreCrossFit WOD, November 5, 2021
11/5/21 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 more11/4/21
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Metcon (No Measure) “Meline” EMOM 20: 2 rope climbs 5 pushups Active recovery Metcon (Distance) Warm Up: 3min easy 1min easy/mod 1min mod 1min mod/fast 1min fast...
Read more11/5/21
Open Gym Strength and Conditioning – CrossFit Warm-up Missing a few reps or blatantly cheating? We’ve all been there, middle of a grueling workout when the mindset goes completely out of the window. It could be at the end of a long set of...
Read more