Announcements
CrossFit FC Trick or Treat Games will be on October 21st! Teams will be selected randomly on October 5th at Remedy Brewing at 7:30 p.m. Sign-up is on Wodify. Go to October 21st on the calendar and select your division. $25 a member. Dues will go towards prizes. It will be Male/Male and Female/Female teams. The number of sign-ups will dictate format. Either teams of 2 or teams of 4. Let your coached know if you have questions!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Arms and Shoulders Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (7 sets: 4 Reps TEMPO 3 Seconds down (30X0) – RPE 7 (Week 3 of 4)
*Rest 2:00-2:30 b/t sets)
Ring Dips (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Double DB Shoulder Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
DB Snow Angel Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Barbell Curl 21’s (3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Tricep DB French Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Mobility
Workout Definition
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
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