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 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10 sets (1 set every 2 minutes) * Even Sets: 30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy) 10 Med Ball [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 Bike Erg or Air Bike :15 Plank Hold 4 Push ups 4 Sit upsMetcon (Time) Team of 2 7000m Bike Erg (or 200/160 cal Air [...]
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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Tabata Machine (Row, Bike, or Ski) 10 sets: 20 seconds on, 10 seconds rest (5 minutes total)Metcon (5 Rounds for time) Every 4:00 x 5 sets (20 minutes [...]
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 (Push/Pull) (Checkmark)Dumbbell Bench Press 2 sets Max Reps (2x70/50) (RPE 7-8) -Rest :30- Max Reps (2x50/35) (RPE 6-7) -Rest :30- Max Reps (2x35/25) (RPE 4-5) -Rest 2:00 [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Regarding today's lifting/percentages... (No Measure)Focus today is on being snappy!!! If you want to make the percentages even lighter with it being deload week, go for [...]
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 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min Amrap :30 Ski or Row 5 Cat/Cows 5 SandBag to Shoulder (or 5 Medball Cleans) 25ft Sled Push 25ft Sled Pull *Non-sled variation in notesMetcon (AMRAP [...]