Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY 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 more7/22/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 2 Rounds 200/150m Row 200/150m Ski 200/150m Bike Erg 200m Jog Focus: Moderate pacing and quality movement...
Read moreACTIVE RECOVERY OR REST DAY
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreCrossFit WOD, July 22, 2021
7/22/21 BENCHMARK THURSDAY 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...
Read more7/21/21
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...
Read more7/21/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 rounds 10 cal assault bike 5 jumping squats 5 step back lunges (each side) -into- Hip Halo Activation Focus: Bike effort should be moderate across...
Read more7/21/21
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...
Read moreCrossFit WOD, July 21, 2021
7/21/21 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 more7/20/21
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 more7/20/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 4 Rounds 1 round of rowling (5 max penalty burpees) 5 scorpions (each side) 5 iron cross (each side) 5 down dog to seal pose transitions 5 scap...
Read more7/20/21
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...
Read more7/20/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 2 rounds: (20 seconds of work…10 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees horizontal hug and open...
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