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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets...
Read moreMayhem Affiliate 08/13/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 6 sets Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint –...
Read moreMayhem Affiliate 08/12/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep...
Read moreMayhem Affiliate 08/15/2022
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 moreMayhem Affiliate 08/17/2022
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 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreMayhem Affiliate 08/16/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 6 rounds of 20 seconds on, 10 seconds off Assault Bike 4 Rounds of 20 on, 10 off Burpees 2 Rounds of 20 on, 10...
Read moreMayhem Affiliate 08/11/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power...
Read moreMayhem Affiliate 08/10/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if...
Read more8/10/2022
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Movement prep (lower) (No Measure) Movement Prep – All 4 2 sets: InfantSquatsx8 Sumo...
Read moreMayhem Affiliate 08/09/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs...
Read moreMayhem Affiliate 08/08/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups...
Read more8/8/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Crossover Symmetry Iron Scap Protocol (7 reps of all) Complete Iron Scap Protocol Focus: Use band weight that is challenging but allows for quality of movement. If you do not...
Read more