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Armed Build and Motor – Thu, Mar 28

March 28, 2024

CrossFit Armed – Armed Build and Motor Build Deadlift: – Heavy Single (12-15 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Motor Every 5 min. for 4 rounds: 200/150 Meter row 10 Lateral burpees over the rower 200/150 Meter row 15 Russian KB swings- 55/45/35/25 ( Needs […]

Mayhem Affiliate Bodybuilding 3/28/2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on […]

CrossFit – Thu, Mar 28

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Row 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Deadlifts: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: (with partner) […]

Mayhem Affiliate Bodybuilding 3/27/2024

March 27, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if […]

CrossFit – Wed, Mar 27

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or […]

Armed Build and Motor – Tue, Mar 26

March 26, 2024

CrossFit Armed – Armed Build and Motor Warm up 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 1 Rep Max Back Squat Build to a Heavy Single 15 min Motor 5 ROUNDS FOR QUALITY 5 Hand Release Push Ups 10 Barbell Curls 15 […]

Mayhem Affiliate Bodybuilding 3/26/2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could […]

CrossFit – Tue, Mar 26

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Back Squat: – Heavy Single (10-12 minutes) 3. […]

Mayhem Affiliate Bodybuilding 3/25/2024

March 25, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump! (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do […]

CrossFit – Mon, Mar 25

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast) -into- 3 sets 5 Inch worms + Dynamic Squat Stretch 10 Roll and Reach 10 Banded Pull Aparts 5 Bench Press (empty bar, build across sets) 2. Strength […]