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CrossFit – Sat, May 25

May 25, 2024

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Cossack Squats 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 3 Up Downs + Box Step Up 2. Workout Prep With Partner 3 sets: 3 Hang Squat Cleans (build in weight) 2 Burpee […]

Mayhem Affiliate Bodybuilding 5/25/2024

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 […]

CrossFit – Fri, May 24

May 24, 2024

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every minute (9:00) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top) 2. Strength 10-12 minutes to establish […]

Mayhem Affiliate Bodybuilding 5/24/2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 12 Barbell Strict Press at RPE 7 10 Single Dumbbell Hammer Curls (each side) at RPE 7 8 Dumbbell French Press at RPE 7 6 Wall Walks -rest 30 seconds- 20/16 Calorie Ski -rest 1 minute- 3 […]

CrossFit – Thu, May 23

May 23, 2024

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) […]

Mayhem Affiliate Bodybuilding 5/23/2024

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 – Wed, May 22

May 22, 2024

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Overhead […]

Mayhem Affiliate Bodybuilding 5/22/2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10×10 Russian Twists 5×10 Hanging Knee Raises -rest 20-30 seconds b/t all sets- __________ 30 MINUTE OR […]

CrossFit – Tue, May 21

May 21, 2024

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders 10ft Handstand Walk 3 Deadlifts (build across sets) […]

Mayhem Affiliate Bodybuilding 5/21/2024

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 […]