CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)3 Sets :30 Single Arm Kettlebell Front Rack Wall Sit Hold 5 Heel Elevated Goblet Squats 10 Renegade Row HEAVY (5 each side) [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry or Banded 7s 5 Up Downs 10 yd Walking on toes 5 Air squats 10 yd Walking lunge 5 Sit ups 10 yd Walking on [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (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 it as [...]
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 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 Crossover Symmetry or Banded 7s Then 3 rounds 1 min Air Bike 15 Sec Double Kettlebell Farmery hold 5 Russian Kettlebell SwingsMetcon (AMRAP - Rounds and Reps) 18 [...]
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 1:00 Machine of choice (row/ski/bike/run) 10 Step ups 10 yard sled push (or 25ft lunge) 10 Kettlebell SwingsMetcon (AMRAP - Reps)7 min AMRAP 25 Wall Balls [...]
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 - 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 [...]