L.I.F.E. – Thu, Jun 6
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 [...]
Mayhem Affiliate Bodybuilding 6/6/2024
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 [...]
L.I.F.E. – Wed, Jun 5
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 [...]
Burgener Strength (Oly) – Wed, Jun 5
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 [...]
Mayhem Affiliate Bodybuilding 6/5/2024
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) [...]
L.I.F.E. – Tue, Jun 4
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds :30 Bike Erg or Air Bike 5 Dead Bugs 10 Heel Toe Rocks :30 Row 5 PVC Pass Throughs/Around World r/l 5 PVC Good MorningsMetcon (Time) [...]
Mayhem Affiliate Bodybuilding 6/4/2024
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 [...]
L.I.F.E. – Mon, Jun 3
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 min Amrap : 30-sec row 5 Plate press with 5-sec hold at the top 5 sit-ups 5 Plate Ground to OverheadMetcon (AMRAP - Rounds and Reps) 20 [...]
Mayhem Affiliate Bodybuilding 6/3/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 [...]
Burgener Strength (Oly) – Mon, Jun 3
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 [...]