CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10 yd. Walk on Toes 10 yd. Walk on Heels 10 yd. Duck Walk 10 yd. Pigeon Toe Walk 10 Leg Swings r/l f/r s2s Then... 50 m [...]
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! (Push/Pull) (Checkmark)5 sets 6 Bench Press (heavy) 12 Deficit Push Ups (4’’/2’’) 24 Banded Chest Flies (light) -rest 2:00 between sets- -into- 3 Tabatas 8 sets (20 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Bike Erg (or Air Bike) 5 DB Deadlifts 5 DB Hang Clean and Jerks 50 ft mixed grip carry (increase DB weight across rounds)Metcon (AMRAP [...]
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)3 sets 15 Bench Dips -Rest :30- 15 Banded Tricep Push Down OR Cable Tricep Push Down -Rest :30- 30 Overhead Banded Tricep Extension [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 rounds 1:00 Bike Erg or Air Bike 8 BirdDogs :20 Double Dumbbell Farmer Hold 4 Light D-ball/Sandbag Over Shoulder (or Alternating DB Snatch) 5 Jumping Air Squats [...]