Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg Metcon (4 Rounds for distance) BikeErg 4x (4min at 90-95rpm, 1min at 60-65rpm) 3min at 80-85rpm 3min at 90-95rpm 4x (1min at 100-105rpm, 1min at 70-75rpm easy) 5min at...
Read more7/29/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 15-10-5 Calorie Row Calorie Ski Calorie Bike Erg *Focus: Moderate pacing and quality movement Monostructural/WOD...
Read moreCrossFit WOD, July 29, 2021
7/29/21 BENCHMARK THURSDAY Warm-up Active recovery Bike erg Metcon (4 Rounds for reps) BikeErg 4x (4min at 90-95rpm, 1min at 60-65rpm) 3min at 80-85rpm 3min at 90-95rpm 4x (1min at 100-105rpm, 1min at 70-75rpm easy) 5min at 90-95rpm easy
Read more7/28/21
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 more7/28/21
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 more7/28/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 6 min AMRAP 10/7 Assault Bike 5 Air Squats + Stepback lunges (each side) -into- Hip Halo Activation *Focus: Bike effort should be moderate across...
Read moreCrossFit WOD, July 28, 2021
7/28/21 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 more7/27/21
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 more7/27/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 4 Rounds 250/200m Row 10 seated banded rows (each side) 5 scorpions (each side) 5 scorpions (each side) 5 World’s Greatest Stretch (each side) *Focus...
Read moreCrossFit WOD, July 27, 2021
7/27/21 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 more7/26/21
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 more7/26/21
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 more