CrossFit Armed – Armed and Fit

Endurance (No Measure)

1:00 on/ :30 off x 7 rounds (per station)
rest 3:00 between stations

1. 5 burpees + ME cal. row
2. 4 shuttle runs (50′; down and back to 25′) + ME cal. ski
3. 30 jump rope + ME cal. bike

CrossFit Armed – CrossFit

Power

Push Jerk

Push Jerk (2×6 @Mod
2×6 @Mod-Heavy
1×6 @Heavy

(17:00 Clock)

Week 4 of 9
)

Metcon

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Push Press (115/75)|(95/65)|(75/55)

15 Push-ups

20 Box Jump Overs (24/20)

-Rest with any time left on the clock-

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20′ backwards crab walk

5-10 L strict pull-ups

10 back extensions

A: Bench Press (4 x 3-5 reps 83% *paused)

B: Close Grip Bench Press (4 x 6-8 75%)

C: Weighted Dips (5 sets 5 reps)

Metcon (Time)

4 rounds, for time

20 GHD Sit-ups

15 American kettlebell swings 70/55

40/30 Calorie Row

Metcon (Time)

600′ sled push *bodyweight

CrossFit Armed – Armed and Fit

Strength & Conditioning (No Measure)

3 stations, all AMRAP for WEIGHTS, not speed!
10:00 AMRAP
2:00 rest/rotate

A. 50′ croc walk (25 forward/backward)
20 plate b/o row
10 plate G20

B. 12 bicep curls
15 Arnold press
20 DB russian twist (r+l=1)

C. 12 renegade rows p/s
15 HRPU
20 anchored sit-ups*
*squeeze a db between your feet

CrossFit Armed – CrossFit

Gymnastics

Pull-up / Workout Prep

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Choice Pull-up Option

MIN 2 –  40sec Row | Ski @Moderate Effort

Option 1…

5 Unbroken Kipping Pull-Ups

or

Option 2…

2 Kipping Pull-Ups

+

3 Chest To Bar Pull-Ups

Metcon

Metcon (Time)

FOR TIME

1000/800m Row | Ski

50 Alt. Single Leg V-Ups

40 DB Suitcase Lunges (50/35)|(35/20)

50 Chest to Bar Pull-Ups

40 DB Suitcase Lunges

50 Alt. Single Leg V-Ups

1000/800m Row | Ski

(24:00 Cap)

CrossFit Armed – Armed Comp*

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()

A: Snatch Push Press + Overhead Squat + Drop Snatch + Tall Snatch (5 sets *empty barbell)

B: Squat Snatch (*pause at knee 2×3 60% 1×2 65% 3×1 70% )

Metcon (AMRAP – Reps)

With a running clock:

0:00 – 5:00

1 RM Snatch

5:00 – 14:00

AMRAP 9:

3 Power Snatches(75/55), 3 Box Jumps (24/20)

6 Power Snatches(75/55), 6 Box Jumps (24/20)

9 Power Snatches(75/55), 9 Box Jumps (24/20)

*Continue to add 3 repetitions per round for 9:00 (14:00 mark)

14:00 – 19:00

1RM Snatch

**You can set up 2 barbells for this workout

*put weights in comments

Metcon (Calories)

7 x

45 seconds ski erg for calories

45 seconds rest

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

20 alternating reverse hypers

5 kneeling jumps

10 sled weighted face pulls

Split Jerk (2×2 70% 2 80% 2 85% 3×1 90%)

C: Back Squat (2 80% 2 85% 2 90% 3×1 85%)

D: Strict Weighted Pull-ups (5 x 5)

Metcon (Time)

3 rounds

5 ring muscle-ups

10 ring dips

15 toes to rings

20 dumbbell snatches 50/35

CrossFit Armed – Armed and Fit

Strength & Conditioning (No Measure)

A. Core – 7 minutes
8 rounds of:
:40 on / :10 off (alt. movements)
MB v-ups
MB slams

B. S&C
EMOMx28 (7 rounds)
1. 12 Double front rack KB squat w/ heels elevated (plate)
2. 15 WB
3. 50′ DB suitcase walking lunges
4. 9/7 cal. bike sprint

CrossFit Armed – CrossFit

Strength

Tempo Deadlift

Deadlift (2×6 @2111 @Mod
2×6 @1111 @Mod-Heavy
1×6 @10X1 @Heavy

(20:00 Clock))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

6 Deadlifts (155/105)|(135/95)|(95/65)

6 Hang Power Cleans

6 Front Squats

CrossFit Armed – CrossFit

Metcon (No Measure)

Warm up 800 mile Run

   Amrap 5min

100ft Sled March

100ft Alligator Drag (every minute perform 15 Jumping Jacks

    Rest 2min

             Amrap 5min

Ski for Calories (every minute perform 5 Burpees)

   Rest 2min

  Amrap 5min

Bike For Calories (every minute perform 10 Jumping Lunges)

   Rest 2min

             Amrap 5min

15 Kettlebell Swings

15 Push Ups (every minute perform 15 Sit Ups)

    Rest 2min