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: 5 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Alt. Incline DB Bench (4 sets: 10 Reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Single Arm DB Bench (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
4 sets: 10 reps – RPE 8
*Rest 2:00-2:30 b/t sets
Seated Tricep DB French Press (4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets)
Barbell Skull Crushers (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Cooldown
Cooldown/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)
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