Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5...
Read moreMayhem Affiliate 08/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean...
Read moreMayhem Affiliate 7/31/2022
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 (2 Rounds for distance) “BikeErg Lactate Threshold” 2...
Read moreMayhem Affiliate 7/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5...
Read moreMayhem Affiliate 7/29/2022
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: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2...
Read moreMayhem Affiliate 07/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets)...
Read moreMayhem Affiliate 7/27/2022
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 -into- 7 min AMRAP 1 round of Rowling (5 max burpee penalty) 4 Power Snatch...
Read more7/27/22
Open Gym Strength and Conditioning – MBMS football Dynamic warmup 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 more7/27/22
Open Gym Strength and Conditioning – Bronco Basketball Active recovery Rom wod Metcon (AMRAP – Rounds and Reps) 2 sets: 4 rounds AMRAP 3:00 40/30 calorie row (split) RD 1- w/remaining time max reps synchro air squats RD 2- w/remaining...
Read moreMayhem Affiliate 07/26/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps...
Read more7/26/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
Read moreMayhem Affiliate 07/25/2022
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 Single Arm Ring Rows (each side) 5 Front...
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