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...
Read more8/13/21
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...
Read more8/13/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Crossover Symmetry and Hip Halo Warmup Focus: Move with intention and focus on each movement you are performing Shoulders and glutes Metcon (No...
Read more8/12/21
Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Warm-up Row warm-up (No Measure) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint 5k Row (Time) Max Effort 5k Row Bike erg Metcon...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 5 min single/double unders -into- 1 round 30/24 cal ski 30/24 cal bike erg 30/24 cal row Focus: Moderate pacing and quality movement...
Read moreACTIVE RECOVERY or bike intervals
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg Metcon (No Measure) 2 sets: 10min at 80-85rpm (Low Damper) 4min at 80-85rpm (High Damper) 2 sets: 2min at 90-95rpm 1min at 70-75rpm 4min at 100-105rpm
Read more8/11/21
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...
Read more8/11/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Hip Halo Activation -into- 3 Rounds 500/400m bike erg 10 Walking Lunges (each side) 5 World’s Greatest Stretch (each side) Lower body push/pull Metcon...
Read more8/10/21
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...
Read more8/10/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more8/10/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 10 min AMRAP 1 min row (easy pace) 10 bent over plate rows 5 scap pullups 5 iron cross (each side) 5 seal pose/down dog pose transitions Focus: Effort...
Read more8/9/21
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...
Read more