Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Workout Definition Crossover Symmetry and Hip Halo Warmup Focus: Move with intention and focus on each movement you are performing Shoulders and...
Read moreCrossFit WOD, July 16, 2021
7/16/21 Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR...
Read more7/15/21
Open Gym Strength and Conditioning – CrossFit Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff BENCHMARK THURSDAY...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bodybuilding Metcon (No Measure) Double DB Z-Press 4 sets: 10-15 reps; moderate loading: stay the same or increase across sets *Focus: From a seated position with legs extended...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 3 rounds 200m jog or 1 up down and around 15 air squats 10 alt v-ups (each side) -into- 3 rounds 10 PVC pass throughs 10 PVC around the worlds 10 Arm...
Read moreCrossFit WOD, July 15, 2021
7/15/21 Bike erg Metcon (Distance) BikeErg 12min at 80-85rpm 4min at 90-95rpm 5x (1min at 60-65rpm easy, 1min at 90-95rpm) 4min at 80-85rpm 5x (1min at 100-105rpm, 1min at 60-65rpm easy)
Read more7/14/21
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 – Functional bodybuilding Warm-up Warm-up (No Measure) 100 bike erg: alternate between 10 calories seated and 10 calories standing. If unable, modify seated/standing ratio to something challenging but...
Read moreCrossFit WOD, July 14, 2021
7/14/21 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 more7/13/21
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 more7/13/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 Rounds 10 cal easy row 5 cal moderate row 5 cal hard row -Rest 1 min between rounds- -into- 3 rounds: 15 Banded Good Mornings 15 Bent Over Plate...
Read more7/13/21
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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