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 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreMayhem Affiliate 09/13/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to...
Read moreMayhem Affiliate 09/15/2022
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 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second...
Read moreMayhem Affiliate 09/16/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee...
Read moreMayhem Affiliate 09/17/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press...
Read more9/7/22
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 bird dogs In-outs from plank...
Read moreMayhem Affiliate 09/12/2022
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 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...
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