“Slippery Slope”

January 28, 2021

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

“Hybrid”

January 27, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

4 x

15 seconds each

plate toe touches

plate ground to overhead

plate overhead lunges

plate rows

sprawl to plate

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400 meter run

3 rounds

20 pistols *alt

10 chest to bar pull-ups

“Sassy”

January 26, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

side shuffle down and back x 2

10 step-ups

5 drop squats

5 kip swings

5 barbell Cuban presses

Power Snatch (Top of every 90 seconds x 5 1 rep 80-90% *building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 toes to bar

5 box jump overs 24/20

3 hang power snatches 115/75

“Gaba”

January 25, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

butt kicks down and back

10 Cossack squats

5 inch worms

10 hollowrocks

10 glute bridges

Front Squat (EMOM x 5 1 rep 90%)

Metcon (AMRAP – Reps)

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

“Criss-Cross Applesauce”

January 23, 2021

CrossFit Armed – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1,2,3,4,5…

clean and jerks 155/105

50 double unders after each round

“Vermont Cheddar”

January 22, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

300 meter run

+

3 x

5 air squats

20 shoulder taps

5 kip swings

3 strict pull-ups

Metcon (Time)

10 rounds

7 chest to bar pull-ups

10 push-ups

7 front squats 135/95

100 meter run

“Pepperoncini”

January 21, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

dynamic warm-up

Deadlift (Top of every 90 seconds x 5 3 UB reps 85%)

Metcon (Time)

21-15-9

bike or ski for calories

toes to bar

rest 3 minutes

Metcon (Time)

15-12-9-6-3

bike or ski for calories

toes to bar

20 minute cap total on both metcons

“Fear Factor”

January 20, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 butt kicks

5 inch worms

10 step-ups

“Fear Factor” (Time)

3 rounds

800 meter run

21 burpee box jump overs 30/24

“Fear Factor”

CrossFit Armed – CrossFit

“Fear Factor” (Time)

3 rounds

800 meter run

21 burpee box jump overs 30/24

“Over the River”

January 19, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

1 minute row

5 pike push-ups

10 plate bent over reverse flys

Barbell Strict Press (EMOM x 10)

odd: 3 strict presses 85% *from floor

even: 6-8 barbell bent over rows

Metcon (Time)

1000 meter row

30 handstand push-ups

30 shoulder to overhead 135/95

12 minute cap