CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 3 PVC Pass Throughs/Around World r/l 3 PVC Good Mornings 3 PVC Thrusters 3 Inchworms -into- Barbell DT Warm Up 3 Rounds 5 Deadlifts 3 Hang [...]
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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 Clock :30 Bike Erg or Air Bike 3 PVC Pass Throughs/Around World (L+R=1) 3 PVC Good Mornings 3 Step Back Lunges (L+R=1) 3 Inchworms 3 Air Squats [...]
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 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Hip Halo Warm Up Into.. 3 Rounds :30 Bike Erg or Air Bike 3 Alternating V-ups (L+R=1) 3 Front Squats (first set empty bar, second set light, third [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Row 5 PVC Pass Throughs/ Around World r/l 5 Air Squats 5 Good Mornings 2 Rounds :30 Ski or Row 5 Dead Bugs (R+L=1) 5 [...]
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 [...]