CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2x70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin [...]
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 Standing Bike Erg or Air Bike 5 Good Mornings 5 Scap Pull Ups 5 Air Squats 5 Floor Plate PressMetcon (AMRAP - Rounds and Reps)15 [...]
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 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 rounds of Air Bike (20-sec work + 10-sec rest) Then 2 rounds 8 Russian Kettlebell Swings 8 Push-ups 20-sec plankMetcon (AMRAP - Rounds and Reps) 15 Minute [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Ski [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 mins 30-sec row 8 Light weight wall balls 8 Sit-ups 8 Push-ups 10 Around the world 10 Pass-throughsMetcon (Time) Team of 2 For Time 4000/3000m Row One [...]
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 [...]
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 [...]