Mayhem Affiliate 11/24/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation </strong></span><br><span...
Read moreMayhem Affiliate 11/23/2023
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 11/23/2023
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 moreTeens – Thu, Nov 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Snatch Snatch Deadlift + Power Snatch (3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy *) Metcon (Time) Teams of 2 Partner 1: 150/120 Calorie...
Read moreCrossFit WOD, November 23, 2023
Mayhem Affiliate 11/23/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation </strong></span><br><span...
Read morePre Teens (8-12) – Wed, Nov 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski 3 Inch Worms with Push Up 6 Broad Jumps 9 Sit Ups Skill Rope Climbs Working on our rope climb technique Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10...
Read moreMayhem Affiliate Bodybuilding 11/22/2023
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 moreCrossFit WOD, November 22, 2023
Mayhem Affiliate 11/22/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation </strong></span><br><span...
Read moreMayhem Affiliate 11/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and...
Read moreTeens – Tue, Nov 21
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar)...
Read moreMayhem Affiliate Bodybuilding 11/21/2023
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 moreCrossFit WOD, November 21, 2023
Mayhem Affiliate 11/21/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
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