Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm-up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read more9/6/22
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge &...
Read moreMayhem Affiliate 09/04/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) “BikeErg Lactate Threshold” 3...
Read moreMayhem Affiliate 09/05/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a...
Read moreMayhem Affiliate 09/06/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry -into- 3 sets: 30 sec row 5 World’s Greatest Stretch (each side) 30 sec ski 5 updowns...
Read moreMayhem Affiliate 09/07/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a...
Read moreMayhem Affiliate 09/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 30-second ski 5 GHD’s to parallel 30-second Bike Erg 4 Box Get Overs (30/24) 2. Workout Prep With...
Read more8/31/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 20 on 10 off toy soldiers knee hugs to chest shoulder taps air squats lunge w/rotation arm circles (each direction) w/PVC pipe pass throughs leg swings hip...
Read moreMayhem Affiliate 09/03/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 5 Power Cleans (empty bar- build across sets/stay light) 20m Jog 10m High Knees 10m...
Read moreMayhem Affiliate 09/02/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty...
Read more8/29/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Dynamic plyo warm-up (banded) (No Measure) 3 sets 30 on 30 off -Pogo rebound jumps...
Read moreMayhem Affiliate 08/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets...
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