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

Back & Bicep Warm-up

Workout Definition

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Strict Pull-Ups (5 sets: 5 Reps – RPE 8

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

Double DB Standing Bent Over Row (4 sets: 10 Reps – RPE 8

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

Lat Pulldowns – Neutral Close Grip (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set) (Last Week)

*Athletes will rest at the top of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

4 sets: 10 reps

*Build to a moderate weight, stay the same across sets

DB Spider Curls (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set) (Last Week)

*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Seated Alternating DB Curl (4 sets: 10 reps – RPE 8

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)