CrossFit Warm-up Bike Erg Warm-up: 5min from easy to mod 3x 30sec hard (100rpm), 30sec easy (80rpm) 2min recovery (50rpm) OG (class and compete) Metcon (Calories) 5min at mod to hard pace (70rpm), 2min 30sec easy (85rpm) 5min at mod to hard pace...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-Up Metcon (No Measure) 2:00 of Spider Crawling 2 Rounds: 25 Left Arm Seated Banded Pull Downs 25 Right Arm Seated Banded Pull Downs 3 Rounds: 0:10 Pull-Up Hold at Top 0:20...
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Open Gym Strength and Conditioning – CrossFit 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 Walk R/L *...
Read moreCrossFit WOD, March 3, 2021
CrossFit 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 R/L * 10...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-Up Warm-up (No Measure) 2 Rounds: 30 Back Slaps 20 Hi Jack/Jill 10 Inchworm Walk-Outs + Push-Up 1 Round: 25 Left Arm Banded Chest Fly with 1s Pause 25 Right Arm Banded Chest...
Read moreMayhem Burgener Strength
Open Gym Strength and Conditioning – Mayhem Burgener Strength 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...
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Open Gym Strength and Conditioning – CrossFit 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 Walk R/L *...
Read moreCrossFit WOD, March 2, 2021
CrossFit 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 R/L * 10...
Read more03/01/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up (No Measure) Pre-hab/ squat therapy Pre-Hab: 3x -Banded Walk (around knee) 50 feet forwards, 50 backwards youtube.com/watch?v=0c7gNgpGXpY -30 Banded Pull Throughs (Just...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength * This week is week 9 of our 12 week cycle! Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo...
Read moreCrossFit WOD, March 1, 2021
Crossfit 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 * 10 Bird...
Read more2/27/2021
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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