Open Gym Strength and Conditioning – Functional bodybuilding Pre-hab…upper body warmup Warm-up (No Measure) 3 Rounds of… -30 Banded Pull-Aparts youtube.com/watch?v=1lQdu_U4AAI -10 DB Seated Shoulder External Rotation...
Read moreCrossFit WOD, February 25, 2021
2/25/2021 Warm-up OG (class and compete) Metcon (Distance) On machine of choice Warm-Up 5min easy 2 min walk around -then- 5min at easy/mod pace 4min mod , 2min easy, 3min hard , 2min easy, 2min harder , 2min easy, 1min harder, 2min walk around...
Read more2/24/2021
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 Back primer c Warm-up (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow, lats...
Read moreCrossFit WOD, February 24, 2021
2/24/2021 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 more2/23/2021
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 more02/23/2021
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 more2/23/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Chest primer C Warm-up (No Measure) 30 Banded Pull Aparts (chest level) (upper athletes tie a band to a rack for other point of contact 30 Banded Pull Aparts (underhand...
Read moreCrossFit WOD, February 23, 2021
2/23/2021 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 more2/22/2021
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 more2/22/2021
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Leg primer C 20 each side Over Unders 2 Rounds 15 Contralateral Single Leg Deadlifts Left 15 Contralateral Single Leg Deadlifts Right 2 Rounds 0:30s...
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