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 that provides a moderate [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up "Rowling" x 10 sets - Perform 1 burpee for every meter over or under 100 (5 burpee max)Metcon (Time) 21-18-15-12-9 Kettlebell Swing Goblet SquatAcccessory Mobility Roll quads with foam roller Couch Stretch [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)AMRAP 14 Minutes (moving at a steady pace) 7 Rounds 7 Strict Chin ups 7 Dumbbell Bench (2x70/50) -in remaining time- max rounds 14 Calorie Ski (OR Row) 14 Deficit [...]

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 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 that provides a moderate [...]

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 (Shoulders & Arms) (Checkmark)AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2x70/50) 10 Wall Facing Strict Handstand Push Ups -rest 3-5 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up Crossover Symmetry Into 5 inch Worms 5 yd high knees 5 yd butt kickers 5 yd lunge w/twist 5 yd walking on toe/heels 5 yd side to side 5 yd bear [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Alternate Crossover Exercises with... 1-Walk on Toes/Walk on Heels 2-Walk Toes In/Walk Toes Out 3-10 Leg Swings f/b 4-10 Leg Swings s/s 5- 10 Mountain Climbers 6- 3 Inchworms 7- 5 Air [...]

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 [...]