Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold...
Read moreMayhem Affiliate 09/23/2022
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 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout...
Read moreMayhem Affiliate 09/19/2022
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 09/20/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: :30 sec Ski 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 100/80m Ski...
Read moreMayhem Affiliate 09/21/2022
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 09/22/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Power Snatches 2. Workout Prep 2 sets: 4...
Read more9/12/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-Up Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral Lunges 2...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read more9/9/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Plyometric warmup (No Measure) 2 sets: 8 low box drop landing 8 lateral bounding jumps (4 each side) 8 single leg box jumps (4 each side) 8 step up jumps (4 each side) Core 3...
Read moreMayhem Affiliate 09/09/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :45 sec Echo Bike 3 inch worms :10 sec HS Hold 5 Handstand Push ups (box) 2. Workout Prep 1 set...
Read moreMayhem Affiliate 09/08/2022
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 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build...
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