CrossFit – Fri, May 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>10 Banded Pull Aparts<br>10 Single Arm Alternating Dumbbell...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2...
Read moreMayhem Affiliate Bodybuilding 5/9/2024
Open Gym Strength and Conditioning – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
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Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Good Mornings 10 Banded Up Right Rows -into- 3 sets: 10 Roll and Reach 3 Inch Worms 5 Clean Grip High Pulls 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans...
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CrossFit – Thu, May 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Good Mornings<br>10 Banded Pass Throughs<br>-into-<br>3 sets:<br>3 Inch...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Air Bike (8 sets) *build up to workout pace -into- 3 sets: 10 Dynamic Squat Stretch 25ft Lizard Crawl 10 Step Back Lunges 2 Broad...
Read moreMayhem Affiliate Bodybuilding 5/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- AMRAP 10...
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CrossFit – Wed, May 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Tabata Air Bike (8 sets)<br>*build up to workout pace<br>-into-<br>3 sets:<br>10 Dynamic Squat...
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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 moreMayhem Affiliate Bodybuilding 5/7/2024
Open Gym Strength and Conditioning – Bodybuilding Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of...
Read moreTeens – Tue, May 7
Open Gym Strength and Conditioning – Teens Warm-up 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 each movement -into- 3x High Hang Snatch + 3x Hang...
Read moreCrossFit WOD, May 7, 2024
CrossFit – Tue, May 7 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
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