CrossFit Armed – CrossFit
Warm-up (No Measure)
dynamic warm-up
Squat Clean (EMOM x 5 85% 1 rep)
Metcon (Time)
27-21-15-9
row for calories
wall balls 20/14
dynamic warm-up
27-21-15-9
row for calories
wall balls 20/14
4 x
15 seconds each
plate toe touches
plate ground to overhead
plate overhead lunges
plate rows
sprawl to plate
AMRAP 20
400 meter run
3 rounds
20 pistols *alt
10 chest to bar pull-ups
3 x
side shuffle down and back x 2
10 step-ups
5 drop squats
5 kip swings
5 barbell Cuban presses
AMRAP 10
7 toes to bar
5 box jump overs 24/20
3 hang power snatches 115/75
3 x
butt kicks down and back
10 Cossack squats
5 inch worms
10 hollowrocks
10 glute bridges
10 rounds
20 seconds ski or bike for calories
rest 10 seconds
20 seconds single arm dumbbell thrusters 50/35 *switch arms each round
rest 10 seconds
20 seconds lateral burpees over the dumbbell
rest 10 seconds
AMRAP 20
1,2,3,4,5…
clean and jerks 155/105
50 double unders after each round
300 meter run
+
3 x
5 air squats
20 shoulder taps
5 kip swings
3 strict pull-ups
10 rounds
7 chest to bar pull-ups
10 push-ups
7 front squats 135/95
100 meter run
dynamic warm-up
21-15-9
bike or ski for calories
toes to bar
rest 3 minutes
15-12-9-6-3
bike or ski for calories
toes to bar
20 minute cap total on both metcons
3 x
20 butt kicks
5 inch worms
10 step-ups
3 rounds
800 meter run
21 burpee box jump overs 30/24
3 rounds
800 meter run
21 burpee box jump overs 30/24
3 x NFT
1 minute row
5 pike push-ups
10 plate bent over reverse flys
odd: 3 strict presses 85% *from floor
even: 6-8 barbell bent over rows
1000 meter row
30 handstand push-ups
30 shoulder to overhead 135/95
12 minute cap