Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 sets 200m ski 10 PVC Press 7 Push Ups 10 Squats Skill Wall walks we are working on getting as close to the wall as we can. Trying to use our back and shoulders Metcon (Time)...
Read moreMayhem Affiliate 03/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 30 sec single unders 10 Heel Toe Rocks 50m Jog 50m Acceleration Run 5 Deadlifts (empty bar – build...
Read moreTeens – Thu, Mar 23
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds 1 min Row 1 min Bike Erg Metcon (Time) 3 Person Team 10,000/8000m Bike Erg 5000/4000m Row *2 working at the same time – switch as desired
Read moreMayhem Affiliate 03/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1 min Row (Slow-moderate) 1 min Echo bike(Slow-moderate) 2. Workout Prep Get with your teams, and establish a...
Read moreMayhem Affiliate Bodybuilding 3/22/2023
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 morePre Teens (8-12) – Wed, Mar 22
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 500m Bike Erg 20 Walking Lunges 15 PVC Bent Over Row 10 Push Ups Skill DB Hang Clean and Jerk Kids should work on technique and find weight to use during workout Metcon...
Read moreMayhem Affiliate 03/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 6 min AMRAP 5 Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Hang Power Cleans (empty...
Read moreTeens – Tue, Mar 21
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec assault bike 30 sec Run 5 Double Dumbbell Strict Press Metcon (Time) 32/24Calorie Assault Bike 20 Dumbbell Shoulder to Overhead 24/16 Calorie Assault Bike 15 DB Shoulder...
Read moreMayhem Affiliate 03/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 30 secbike 10 sec handstand hold 5 Double Dumbbell Strict Press...
Read moreMayhem Affiliate Bodybuilding 3/21/2023
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 moreTeens – Mon, Mar 20
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 4 Power Snatch (empty bar – build across) 4 Front Squats (empty bar – build across) 4 Kip Swings 4 Dynamic Squat Stretch Metcon (Time) 3 rounds 8 FrontSquats 24 Pull...
Read moreMayhem Affiliate 03/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 3 Muscle Snatch (PVC-Empty bar) 3 Snatch Push press 3 Overhead Squats 3 Power Snatch 4...
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