Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 PVC passthroughs 5 PVS arounds the words (each direction) 10 plate floor press 3 inch worms +extra push...
Read moreCrossFit WOD, July 26, 2021
7/26/21 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 more7/24/21
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 more7/23/21
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 more7/23/21
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 23, 2021
7/23/21 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 more7/22/21
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...
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