CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)8 sets (1 set every 2 minutes) 10 Strict Press (95/65) (aiming for unbroken each set) 200m Row -rest until 20 minutes- 4 sets: 12 Barbell Curls at [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 Amarp 50m Jog 50m jog with Object 5 Up Downs 3 Inch WormsMetcon (AMRAP - Rounds and Reps)18:00 AMRAP Run 400m 10 Up Downs 10 Box Step Ups * Alternative run options [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 5 PVC Pass Throughs/Around World r/l 5 PVC Good Mornings 5 PVC Air Squats 5 PVC Bent over rows 5 Dead Bugs r/l 5 Down Dog to Seal 5 Up DownsMetcon [...]

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-up8:00 :30 Row 10 PVC Around the World 10 PVC Pass Throughs 10 PVC Press 10 Bird Dog :15 PlankMetcon (AMRAP - Rounds and Reps)15 min AMRAP 300/200m Row 10 yard Single Arm [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds after each set of front squats- -rest as needed- 5 Rounds [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up2 Rounds :30 Bike Erg or Air Bike 5 PVC Good Mornings 5 PVC Thrusters :30 Ski or Row 5 Heel/Toe Rocks 5 Mountain Climbers :30 Jump Rope or Jumping JacksMetcon (3 Rounds [...]

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)Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring Rows *45 yard Dumbbell (or Kettlebell) [...]