CrossFit FC East - BodybuildingView Public Whiteboard ()THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 min Amrap 10 Heel/Toe Rocks 3 Air Squats 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 3 Toe Taps r/l 1 InchwormMetcon (AMRAP - Rounds and [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()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 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 Sets 7 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side) 90ft Sled Push (Moderate) 11 Front Squats* (165/115) -rest 1 minute b/t [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap 6 cal Ski or Row 6 Up Downs 6 Jumping Squats :20 sec Plank 6 Box step upsMetcon (AMRAP - Rounds and Reps) 15 Min [...]
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7's 7 Rounds :30 Bike Erg or Air Bike 2 Lunge Steps 3 Air Squats 4 Good MorningsMetcon (Checkmark) E2MOM --- 16 min. 6 [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min AMRAP 1 min Air Bike 10 heel to toe rocks 5 inch worms 5 air squats 5 hand release push ups 8 PVC around the world [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)3 Sets: 10 Strict Pull Up 10 Dumbbell Bent Over Row (70/50) (each side) -rest :90 b/t sets- 3 Sets: 10 Dumbbell Bench Press (2x70/50) 10 [...]