CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Air Bike (:30 easy/:20 med/:10 hard) 5 PVC Pass Throughs/Around World 5 PVC Good Mornings 5 Air Squats 5 Dead Bugs r/l Then go over to DB... 3x3 Alternating [...]

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 - L.I.F.E.View Public WhiteboardWarm-up CrossOver Symmetry or Banded 7s W/ Hip Halo Then 2 rounds Alt. 1 min on Bike erg or Air Bike :30 sec Ski or RowMetcon (AMRAP - Rounds and Reps) 15 min [...]

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 CrossOver Symmetry or Banded 7s Then 3 Rounds :30 sec Row 5 single DB Bench Press/side 5 Lunges/sideMetcon (AMRAP - Rounds and Reps) 15 Min AMRAP 12/10 Cal Row 10/side single DB [...]

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 - 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 Whiteboard ()Warm Up (No Measure)3 Sets 5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up) 10 Heavy Kettlebell Gorilla Row (5 each side) 0:45 - 0:60 Double Kettlebell [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 sec Row 5 Empty barbell Deadlift (only go to mid shin) 5 Push Ups * In rounds 2 and 3, add weight to the deadliftsMetcon (5 Rounds for calories) [...]