CrossFit Armed – Armed Comp*
Warm-up
5 min easy Bike or Row
Then
Crossover symmetry and any foam rolling or mobility of your choice
Then
2 rounds:
10 Banded Lateral Walks
10 Banded Glute Bridges
10 Curtsy Squats (5R/5L)
10 Scap Pushups
10 Scap Pull-ups
30 sec freestanding HS hold (or against wall if necessary)
Gymnastics
3 sets:
Max Strict HSPUs immediately into Max Kipping HSPUs
Rest 3 min between sets
Begin each set with a max set of strict HSPU
Once you hit failure, switch to kipping HSPU
Back Squat (work off of 95% of most recent 1RM (Deload week))
1×5 reps @40%
1×5 reps @50%
1×5 reps @60%
Squat Clean (EMOM x10 1 rep OTM)
Let’s focus on technique and efficiency!
Keep these in the 70 to 80% range
WOD: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 Devil’s Press
6 DB Box Step Overs 24″/20″
9 DB Front Squats
12 GHD situps
50lb/35lb
