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 their base programming to [...]

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 step R/L * 10 [...]

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 it as the ONLY [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7:00 Amarp 5 ankle circles R/L on each side 5 jumping air squats 15 single undersMetcon (AMRAP - Rounds and Reps) 2 sets 7:00 AMRAP 15 Wall Balls 50 Single Jump Rope [...]

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 weight that provides a [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 Clock :30 Bike Erg or Air Bike 5 PVC Pass Throughs Around World R/L 5 PVC Good Mornings 5 Dead Bugs R/L 5 Plate Shoulder Press 5 Plank Shoulder Taps R/LMetcon [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 rounds 30-second Ski (Or Row) 6 D-ball Over the Shoulder (light)Metcon (AMRAP - Reps) 15:00 AMRAP 10/8 Calorie Ski (or Row) 1-2-3-4-5-6-7-8-9. . . D-ball/ Sandbag CleanAcccessory Mobility (1:00 each) Foam [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (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 it as the ONLY workout for [...]

CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 4 Day 1 Videos (No Measure)Today we are doing the Clean Pull + Power Clean complex from this video: youtu.be/E8pNc8i2uio and the Behind the Neck Push Jerk + Push Jerk [...]

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 weight that provides a [...]