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 - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Bike Erg or Air Bike 5 PVC Pass Throughs/Around the Worlds 5 PVC Shoulder Press 3 Inchworms 3 Box Step Ups/side 3 Box/Plate JumpsMetcon (AMRAP - Rounds and Reps) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Partner Warm up P-1 4 rounds: Calorie Air Bike (20 work/:10 rest) P-2 4 rounds 3 Sandbag/Dball deadlift 3 Sandbag/Dball to shoulder *Switch after 4 rounds are completed -Into - 5 Inch [...]

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 2 Rounds :30 Ski Erg or Row 6 Wall Ball Thrusters 3 Inchworms 6 PVC Pass Throughs/Around the Worlds 3 Step Back Lunges/side 6 Floor Plate Press 3 Dead Bugs/sideMetcon (AMRAP - [...]

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 - 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 (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 - 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 needed 10 Sit UpsMetcon [...]