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 (5 sets: 6 Reps TEMPO 3 Seconds down (30X0) – RPE 6 (Week 1 of 4)

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

1:1:2 Incline DB Bench (4 sets: 8 Reps (L+R+Both=1)- RPE 8

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

Reverse Grip Barbell Bench Press (4 sets: 10 reps – RPE 8

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

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 8

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

On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.

Double DB Skull Crushers (4 sets: 10 reps – RPE 7

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

Bent Over Banded Tricep Extension (4 sets: 10 reps – RPE 7

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

Cooldown

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)