Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry and Hip Halo Warmup Focus: Move with intention and focus on each movement you are performing Shoulders and glutes Metcon (No...
Read moreCrossFit WOD, August 6, 2021
8/6/21 Warm-up Warm-up 1. Crossover Symmetry Activation 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 * 10 Bird Dogs R/L * 10 Squats 3. Movement...
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Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Warm-up () Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Bike erg Metcon (3 Rounds for calories) 3 Sets 1min...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 2 rounds 1 min row 1 min bike 1 min ski -rest 1:00- Focus: Moderate pacing and quality movement Monostructural/WOD...
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Open Gym Strength and Conditioning – Bronco Basketball Upper body push Metcon (No Measure) Barbell Strict Press 5 sets: 12 Reps; increasing across sets *Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension...
Read moreCrossFit WOD, August 5, 2021
8/5/21 BENCHMARK THURSDAY Warm-up Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Bike erg Metcon (3 Rounds for reps) 3 Sets 1min at 60-65rpm 1min at 80-85rpm 3min at 90-95rpm 1min...
Read more8/4/21
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 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 Warm-up Warm-up (No Measure) Hip Halo Activation -into- 7 min AMRAP 7 Tempo Air Squats (2 seconds down – 1 second pause – explosive up) 7 Stepback Lunges (each side) 7 Tempo...
Read moreCrossFit WOD, August 4, 2021
8/4/21 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 more8/3/21
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 Warm-up Warm-up (No Measure) 500/400m Row -into- 3 rounds 10 tempo rings row (fast pull; 1 sec hold at top; 2 sec negative) 5 scorpions (each side) 5 iron cross (each side) 5...
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