CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5 min 30 sec walk, 30 second jog, repeat for 5 min total Then 3 rounds of 3 sled push (rest while partner goes) OR Ball carry - [...]
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 8:00 Clock :30 Bike Erg or Air Bike 3 Arm Circles small/medium/large, forward and reverse 3 DBall or Wall Ball Thrusters 3 Bird Dogs right/left 10 yd. Walk [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Partner warm-up 8 min P1 Bike P2 5 pull-ups, 5 jumping squats, 5 Push-ups SwitchMetcon (AMRAP - Rounds and Reps) 30 min Partner AMRAP Partner 1 does 1 [...]
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 - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) [...]
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 - L.I.F.E.View Public WhiteboardWarm-up 5:00-7:00 min Clock :45 Bike Erg or Air Bike 5 PVC Pass Throughs/Around World (right/left) 5 Good Mornings 3 Burpee Box Steps 3 light sandbag cleans (or light [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2x50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell Bench Press (50/35) -Rest 1:1 between [...]