CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Hip Halo Warm-Up + Crossover Symmetry or Banded 7s -into- 3 sets 10 Suitcase Deadlifts (each) 5/5 Single Arm Kettlebell Clean and Jerks (light, practice) *Use Dumbbells if [...]
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 - 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 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 6 min :30 sec row 5 yd empty sled push 5 yd empty sled pull 10 PVC around the worlds 10 PVC pass throughsMetcon (AMRAP - Rounds and [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then... 3 Rounds 3 Squat Jumps 3 Box Step Ups (3 per leg) 3 Single Arm Light Push Press 3 Heel Toe RaisesMetcon [...]
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 in [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 3 rounds 1 min Bike Erg or Air Bike 10 Mountain Climbers 5 Light D-ball to shoulder 5 air squatsMetcon (Time) 60-40-20 [...]