Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 20 abmat situps 30 flutter kicks (each side) 10 Standing Pallov Press (each side) 10 Single arm Overhead DB Marches Left Arm (10 knee raises each knee) 10...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up OLY Snatch (10×1) Snatch: Perform 10 singles within 80-90% of 1RM Snatch * Rest 60-90 seconds between sets * Record each set as 1 of your scores for load Stay...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
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Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up OLY Snatch grip push press (10-8-6-4-3) Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder...
Read more9/28/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean warm-up (No Measure) Barbell Prep A) Burgener Warm Up Clean – 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and...
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