CrossFit – Sat, Jun 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>5 Worlds Greatest Stretch (each)<br>25ft Lizard...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar)...
Read morePre Teens (8-12) – Fri, May 31
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 3 Sets 5 Kip Swings 5 Sit Ups 5 Push Ups Skill Toes to Ring practice Metcon (Time) Partner Workout 30-20-10 Synchro Alternating DB Snatch Kipping Knee Raises...
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CrossFit – Fri, May 31 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Good Mornings<br>-into-<br>7 min AMRAP<br>10...
Read moreCrossFit – Thu, May 30
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 5/30/2024
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...
Read moreTeens – Thu, May 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Snatch Warm Up Snatch (Heavy Squat Snatch (8:00) ) Hang Muscle Snatch (3 sets x 8 Hang Muscle Snatch (40-50% of Hvy Snatch)) Metcon (Time) 120-90-60 Double Unders 50-40-30...
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CrossFit – Thu, May 30 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...
Read moreCrossFit – Wed, May 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%)...
Read morePre Teens (8-12) – Wed, May 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 sets 200m Run 5 Push Ups 5 Ring Row 5 Squats 5 Sit Ups Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 800m Run -Into max rounds of “Cindy”- 5 Pull Ups 10 Push Ups 15...
Read moreMayhem Affiliate Bodybuilding 5/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 2 minutes) * Even Sets: 30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy) 10 Med Ball GHD Sit Ups (20/14)...
Read moreCrossFit WOD, May 29, 2024
CrossFit – Wed, May 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling<br>+ 1 Penalty Burpee for every meter over/under 100m.<br>(Cap is 5...
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