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 […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up + Banded 7’s -into- 3 sets: 10 Deadbugs 10 Cat/Cows 5 Back Squats (empty bar-build in weight) 3 Push Press (empty bar-build in weight) 100m (Jog) 2. Workout Prep 3 sets With Partner: […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC to Empty Bar) 4 Muscle Snatch(PVC to Empty Bar) 3 High Hang Power Snatch (PVC to Empty Bar) 2 Power Snatch (PVC to Empty Bar) […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps 2. Workout Prep 2 sets: 5 GHDs or V-Ups 4 Dumbbell Hang Power Cleans (build in weight) 10ft Dumbbell Lunge Walk (build […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Row 5 Back Squats (build across sets) 10 Calf Raises 3 Up-Downs + Bar Step Over 2. Strength Build up to a Heavy Back Squat 10-12 minutes […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2 sets: 4 Box Jump Overs 4 Toes to Bar 50m Run (build-in pace) […]

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 […]