CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 Clock :30 Bike Erg or Air Bike 3 Arm Circles small/medium/large, forward and reverse 3 DBall or Wall Ball Thrusters 3 Bird Dogs right/left 10 yd. Walk on Toes 10 yd. [...]

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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) -rest 3:00- 5 sets [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Partner warm-up 8 min P1 Bike P2 5 pull-ups, 5 jumping squats, 5 Push-ups SwitchMetcon (AMRAP - Rounds and Reps) 30 min Partner AMRAP Partner 1 does 1 full round, while partner [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5:00-7:00 min Clock :45 Bike Erg or Air Bike 5 PVC Pass Throughs/Around World (right/left) 5 Good Mornings 3 Burpee Box Steps 3 light sandbag cleans (or light power cleans)Metcon (Calories) Teams [...]

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! (Push/Pull) (Checkmark)2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2x50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell Bench Press (50/35) -Rest 1:1 between sets- _______________ 30 MINUTES [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap :30 Ski or Row 6 Lunges 6 lightweight Alt Dumbbell Snatch 12 Step upsMetcon (AMRAP - Reps) Team of 2 16 min Amrap Partner 1: 10 calorie Ski/Row + [...]