CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 sets :30 Bike Erg 5 Air Squats (round 2 -empty barbell) 5 PVC Pass Throughs/ Around World r/l 5 Good Mornings 5 Dead Bugs 5 FloorPlate Press [...]
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-up2 sets 5 Kettlebell DL 5 Kettlebell DLHP 5 Kbell swings at eye level 5 Inchworms 5 Inchworms with push up 1:00 RunMetcon (AMRAP - Rounds and Reps) 16 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)8 sets: (at moderate pace) 10/8 Calorie Ski 10 GHD Sit Ups 10/8 Calorie Ski 10 V-Ups -rest 1:1 b/t sets- -straight into- 8 [...]
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 - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Bike Erg 3 Inchworms 10 Dead Bugs 10 Lunge StepsMetcon (AMRAP - Rounds and Reps) 20:00 AMRAP 50' Lunge Walk 8 Single Arm Devils Press [...]
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 3 Rounds: :30 Assault Bike :10 Second Bar Hang 10 Hollow Rock 3 Light DB ManmakersMetcon (AMRAP - Rounds and Reps) 3x 5:00 AMRAP 3 Man Makers 6 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)10 Rounds 1:00 Bike Erg 10 Strict Chin Ups 1:00 Ski 10 Dumbbell Bench Press (2x70/50) 4 sets: 7 Tempo Single Arm Dumbbell Rows at RPE8 [...]