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

Chest & Tricep Warm-up

Workout Definition

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (7 sets: 4 Reps TEMPO 3 Seconds down (30X0) – RPE 7 (Week 3 of 4)

*Rest 2:00-2:30 b/t sets)

Alt. DB Tempo Incline Bench + Double DB Incline Bench (4 sets: 8 Reps (8 alternating each side then 8 together) – RPE 8

*Rest 1:00-1:30 b/t sets)

Double DB Bench Press (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Incline Bench DB Chest Fly (4 sets: 12 reps – RPE 8

*Rest 2:00-2:30 b/t sets)

Inverted Skull Crusher (4 sets: 10 reps – RPE 7

*Rest 2:00-2:30 b/t sets)

Single Arm Standing Tricep Extension w/ band (4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets)

Mobility

Workout Definition

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)