CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up "Rowling" x 10 sets - Perform 1 burpee for every meter over or under 100 (5 burpee max)Metcon (Time) 21-18-15-12-9 Kettlebell Swing Goblet SquatAcccessory Mobility Roll quads with [...]
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 weight [...]
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 (Shoulders & Arms) (Checkmark)AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2x70/50) 10 Wall Facing Strict Handstand [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up Crossover Symmetry Into 5 inch Worms 5 yd high knees 5 yd butt kickers 5 yd lunge w/twist 5 yd walking on toe/heels 5 yd side to [...]
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 Alternate Crossover Exercises with... 1-Walk on Toes/Walk on Heels 2-Walk Toes In/Walk Toes Out 3-10 Leg Swings f/b 4-10 Leg Swings s/s 5- 10 Mountain Climbers 6- 3 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 rounds 24 GHD Hip Extensions -rest 30 seconds- 12 Deficit Dumbbell Front Rack Step Back Lunges (Moderate) -rest 1 minute- 6 Deadlifts (Heavy) [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 rounds Air bike (Tabata) 20 seconds of work, followed by 10 seconds of rest, for 4 minutes total. -Into- 2 Rounds 8 up downs 5 PVC good [...]