Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at each position Down and up –...
Read moreCrossFit – Fri, May 26
Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Cardio (moderate)...
Read moreCrossFit – Thu, May 25
Open Gym Strength and Conditioning – CrossFit Warm-up Workout Definition 10 round of rowling (5 max penalty burpee Broad Jumps) Workout (AMRAP – Reps) Workout Definition 20 sets: Every minute on the minute Odd Minutes: 15/12 Calorie...
Read moreBodybuilding – Wed, May 24
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (6×4|) 6 sets of 4 reps @ –...
Read moreCrossFit – Wed, May 24
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Row OR Ski (moderate) 10...
Read moreBodybuilding – Tue, May 23
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
Read moreCrossFit – Tue, May 23
Open Gym Strength and Conditioning – CrossFit Warm Up 1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Row (moderate) :30 Plank 25ft Double KB FR walking lunges (light) 25ft Dumbbell Farmer Carry (light) 25ft Sandbag...
Read moreCrossFit – Mon, May 22
Open Gym Strength and Conditioning – CrossFit Murph prep Warm Up 1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets 1:00 Jog 10 World’s Greatest Stretch (each side) 10 Hanging Scap Retractions, 5 Kip to Swing 5 Inchworms...
Read moreCrossFit – Sat, May 20
Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 6-8 minutes moving...
Read moreBodybuilding – Sat, May 20
Open Gym Strength and Conditioning – Bodybuilding Arms and Core Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into- 3...
Read moreCrossFit – Fri, May 19
Open Gym Strength and Conditioning – CrossFit Warm-up 1. Movement Prep/Activation 1 Sets 10 Inchworm w/Push Up :30 Wall Facing Handstand Hold 1 Wall Walk “Great Scott!” (Time) Partner Throwdown Friday! For time: 60 Front Squats (135/95) 20...
Read moreBodybuilding – Fri, May 19
Open Gym Strength and Conditioning – Bodybuilding Warm-up Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose transitions Shoulder Press (Weight)...
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