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 – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Downward Dog to Seal Pose 2. Workout Prep 2 sets: 5/4 Calorie Ski 5 GHD’s 5 V-Ups Workout Dragonfruit (5 Rounds for time) Freedom […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) 6 sets: 12/10 Calorie Echo Bike 12 Deadlifts (225/155)* 12/10 Calorie Echo Bike -rest 2:00 between sets- 4 sets: 8 Barbell Hip Thrusts (heavy) 12 GHD Side Crunch (each side) 8 Dumbbell Suitcase Poliquin Step Ups (each side) -Rest […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch […]

CrossFit Armed – Armed Build and Motor Build 3 sets of: dumbbell bench press x 8-10 reps@21×1 rest :45 seconds bent over dumbbell reverse flies x 12-15 reps rest :45 seconds L-sit tuck to Extension x 6 reps@1212 rest :45 seconds Motor 5 rounds for quality time 5 strict handstand or pike push-ups 7 dumbbell […]

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 8:00 AMRAP 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1 With Partner (Each perform then move to the […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump! (Push/Pull) (Checkmark) 10:00 AMRAP 300m Row (easy/moderate pace) 5 Bench Press (225/135)* -rest 5:00- 10:00 AMRAP 100ft Dumbbell Farmer Carry (2×100/70) 10 Deficit Push Ups (6/4 inches) -rest 5:00- Accumulate unpartitioned: 75 Banded Face Pulls 75 Banded Chest Flys (low to high) 50 […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge […]

CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Liberty Every 2:00 (8 sets) 10/8 Calorie […]