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 - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Assault Bike 5 PVC Good Mornings 3 Inchworms :30 Ski Erg 5 PVC SDLHP 3 Air SquatsMetcon (Checkmark) Teams of 2 P1 - Every 2:00 (5 sets) 10/7 Cal [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer exercises - 3x High Hang [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds of Rowling (5 Rep Max Burpee Penalty) -Into- 5 min AMRAP 30 sec Single unders 10 Plate toe taps each side 10 Heel to toe rock 10 Floor plate pressMetcon [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 sets 1:00 Bike Erg 5 PVC Pass Throughs/Around World r/l 5 Dead Bugs r/l 5 yd. Empty Sled Push/Pull Back 5 Single Leg Box Step Ups 10 Hanging Knee RaisesMetcon (Time) [...]

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)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x High Hang Clean + [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry + Hip Halo -into- 3 sets: 1:00 Machine 5 Goblet Squats 5 Wall Ball Slams (light)Metcon (Distance) 3 sets P1: 20 goblet squats & 20 slam balls P2: ski as [...]