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 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 - 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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 sets: Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM) Minute 2: Max Air Squats Minute 3: Echo Bike (easy/moderate) -straight into- 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 8:00 AMRAP 1:00 Ski or Row 10 Banded Good Mornings 10 Single Arm Dumbbell Bench Press (5 left/5 right) 5 Russian Kettlebell swings 5 Dumbbell Goblet SquatMetcon (AMRAP - Rounds and Reps) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Bike Erg or Air Bike 3 Bird dogs r/l 3 Dead Bugs r/l 3 Floor Plate Press 3 Light Devils Press 3 Empty Barbell Bench PressMetcon (Checkmark) Every Minute [...]

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 - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2x70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups (weighted if possible) [...]