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Mayhem Affiliate Bodybuilding 6/20/2024

June 20, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (4 Rounds for time) 4 sets: 16/12 Cal Row 8 Burpee Box Get Overs (48/42) 16/12 Cal Assault Bike 8 Burpee Box Get […]

CrossFit – Thu, Jun 20

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups 2. Workout Prep 3 sets: 3 Power Snatch (build in weight) […]

Mayhem Affiliate Bodybuilding 6/19/2024

June 19, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) Moving at moderate pace: 2 Rounds 20 Dumbbell Box Step Up (50/35) 20 Alternating Leg V-Up 20 Dumbbell Step Back Lunges (50/35) 20 Sit Ups 20 Dumbbell Step Back Lunges (50/35) 20 Sit Ups 20 Dumbbell Box Step Up […]

CrossFit – Wed, Jun 19

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty bar-build in weight) 2. Strength 3 Front Squats x 6 sets (80-85%) -Complete a set every […]

CrossFit – Tue, Jun 18

June 18, 2024

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in height) Workout Whatchamacallit (5 […]

Mayhem Affiliate Bodybuilding 6/18/2024

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 […]

Mayhem Affiliate Bodybuilding 6/17/2024

June 17, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Push/Pull) (Checkmark) AMRAP 4 Minutes 8 Feet Elevated Ring (or Bar) Rows 12 Incline Bench Press (135/95) -rest 1 minute- AMRAP 4 Minutes 8 Strict Chin Ups 12 Deficit Push Ups (45/25) -rest 1 minute- AMRAP 4 Minutes 8 Feel Elevated Ring (or […]

CrossFit – Mon, Jun 17

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 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 or Empty Barbell) * […]

CrossFit – Sun, Jun 16

June 16, 2024

CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Cleveland Cavaliers (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 10 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 8 Burpee over Rower Liberty 8 Sets (1 Set every 2 Minutes) […]

Mayhem Affiliate Bodybuilding 6/15/2024

June 15, 2024

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 […]