CrossFit – Sat, Feb 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo<br>-into-<br>3 sets:<br>30-second Jump Rope<br>10...
Read moreMayhem Affiliate Bodybuilding 2/2/2024
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...
Read morePre Teens (8-12) – Fri, Feb 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 7 Minute AMRAP 5 Monkey Hangs 10 Jump Squats 5 Pushups 100M Ski Skill Wall Walks Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP 6 Burpees 10 Mountain Climbers 6 Ring Rows...
Read moreCrossFit – Fri, Feb 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set...
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CrossFit – Fri, Feb 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>30-Second Row with Legs Only<br>30-Second Row with Arms Only<br>30-Second Jump Rope<br>5...
Read moreMayhem Affiliate Bodybuilding 2/8/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit – Thu, Feb 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (each...
Read moreTeens – Thu, Feb 8
Open Gym Strength and Conditioning – Teens Warm-up 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans +...
Read moreCrossFit WOD, February 8, 2024
CrossFit – Thu, Feb 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>4 sets<br>Tabata Row (20 seconds on/10 seconds off)<br>- into -<br>3-4 sets (10:00 time cap)<br>4...
Read moreCrossFit – Wed, Feb 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench...
Read moreCrossFit – Wed, Feb 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench...
Read morePre Teens (8-12) – Wed, Feb 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5-6 Mins 100M Run 25 Squats 15 Pushups 20 Standing Knee to Elbows Skill Pull Up Negatives Metcon (AMRAP – Rounds and Reps) Partner WOD – 12-Minute AMRAP 50M Sprint/ 50M...
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