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 08/23/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 min Echo Bike (:30 sec easy, :20 sec mod, :10 sec fast x 3) -into- 6 min armap: 3 Dumbbell Deadlifts 3...
Read moreMayhem Affiliate 08/20/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack –...
Read moreMayhem Affiliate 08/19/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Jump Rope 10 Alternating Dumbbell Clean + Push Press (light) 10 Alternating V-ups 2. Workout Prep...
Read more8/19/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Hip halo activation (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L *...
Read moreMayhem Affiliate 08/18/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time...
Read moreWeek 1 day 2 (in-season)
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup 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 leg raises from plank...
Read more8/16/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge &...
Read moreMayhem Affiliate 08/14/2022
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 (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...
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