Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Power Snatches 2. Workout Prep 2 sets: 4...
Read more9/16/22
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 more9/12/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-Up Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral Lunges 2...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read moreMayhem Affiliate 09/11/2022
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 (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min...
Read more9/9/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Plyometric warmup (No Measure) 2 sets: 8 low box drop landing 8 lateral bounding jumps (4 each side) 8 single leg box jumps (4 each side) 8 step up jumps (4 each side) Core 3...
Read moreMayhem Affiliate 09/09/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :45 sec Echo Bike 3 inch worms :10 sec HS Hold 5 Handstand Push ups (box) 2. Workout Prep 1 set...
Read moreMayhem Affiliate 09/08/2022
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 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build...
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...
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