Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 50 cal row: (start damper at 1 and increase by 2 damper settings every 10 calories) -into- 3 rounds: 10 Seated Band Rows (each side) 10 Banded...
Read moreCrossFit WOD, July 6, 2021
7/6/21 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 more7/5/21
Open Gym Strength and Conditioning – CrossFit Warm-up () OG class Metcon (Time) 10 rounds 200m Run 1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope) -Rest 1:1- 10 rounds 200m Run 5 burpee pull-upssubtract rest...
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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) 5 Rounds 15/12 cal on machine (athletes choice) 10 band pull aparts 10 wall angels 6 Tempo Perfect Pushups (2 seconds down, 1 second pause right above...
Read moreCrossFit WOD, July 5, 2021
7/5/21 Warm-up OG class Metcon (Time) 10 rounds 200m Run 1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope) -Rest 1:1- 10 rounds 200m Run 5 burpee pull-ups subtract rest from total time OG Compete Metcon (Time) 10...
Read more7/3/21
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 more7/3/21
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...
Read moreCrossFit WOD, July 3, 2021
7/3/21 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 more7/2/21
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 more7/2/21
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 more7/2/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles...
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