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 8:00 AMRAP :30 Bike Erg (or Air Bike) 5 DB Deadlifts 5 DB Hang Clean and Jerks 50 ft mixed grip carry (increase DB weight across rounds)Metcon (AMRAP - Rounds and Reps) [...]

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)5 sets 6 Bench Press (heavy) 12 Deficit Push Ups (4’’/2’’) 24 Banded Chest Flies (light) -rest 2:00 between sets- -into- 3 Tabatas 8 sets (20 seconds on; 10 seconds [...]

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 - L.I.F.E.View Public WhiteboardWarm-up 3 rounds 1:00 Bike Erg or Air Bike 8 BirdDogs :20 Double Dumbbell Farmer Hold 4 Light D-ball/Sandbag Over Shoulder (or Alternating DB Snatch) 5 Jumping Air Squats 2 Box Get OversMetcon [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)3 sets 15 Bench Dips -Rest :30- 15 Banded Tricep Push Down OR Cable Tricep Push Down -Rest :30- 30 Overhead Banded Tricep Extension -Rest 1:00 b/t sets- [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Row 15 foot Bear walk 3 Kettlebell swings 1 Burpee 5 Lunges each leg 3 Banded Pull ups 30 Jump rope/plate hopsMetcon (AMRAP - Rounds and Reps) 10 min [...]

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 [...]