CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 4x25ft Shuttle Run 5 Kipping Knee Raises 2 Sandbag Deadlifts (light weight-practice) 2. Workout Prep 2 sets: 100m Run (build in pace) 5 Toes to Bar 1 Sandbag Clean (build in […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in weight) 2. Strength Heavy 2-rep Deadlift * Rest a little longer than normal between sets when […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10 Suitcase Sit ups 2. Workout Prep 2 sets: 1 Wall Walk + 4 Shoulder […]

CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7 Echo 6 Burpee Box Jump Overs (20/16) Liberty Every […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10 Alternating V-Ups 5 Single Arm DB Press (each side) 5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout Prep With […]

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 double […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 7 min amrap 5 Kip Swings 5 Hanging Knee Raises 5 Wall Balls 5 Power Cleans (empty bar) 2. Strength Heavy 2-rep Deadlift: * Rest a little longer than normal between sets […]

CrossFit Armed – Mayhem Affiliate – L.I.F.E. View Public Whiteboard Warm-up 6 min Amrap 20 Jump rope 6 Alt. V-ups 6 Up downs 6 Heel to toes Metcon (AMRAP – Rounds and Reps) 20 min Amrap Team of 2 150 Jump rope/Plate hops 18 Kettlebell swings 9 Synchro burpee to plate *P-1 and P-2 will […]