Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read moreCrossFit – Fri, Nov 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read moreCrossFit – Fri, Nov 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read moreCrossFit – Fri, Nov 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read moreCrossFit – Fri, Nov 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read morePre Teens (8-12) – Fri, Nov 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2-3 Rounds 100M Run (or 6 shuttle runs) 20 Squats 10 Pushups 5 Burpees Each shuttle run rep is 25 feet down + 25 feet back Metcon (AMRAP – Rounds and Reps) Must keep and...
Read moreMayhem Affiliate Bodybuilding 11/15/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Nov 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs...
Read moreCrossFit – Thu, Nov 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Thu, Nov 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Thu, Nov 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreCrossFit – Thu, Nov 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
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