CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR […]

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- 10:00 AMRAP 10 Cossack Squats 10 Ring Rows 5 Hand Release Push Ups 5 V-Ups 3 Sandbag Deadlifts (light) 2. Workout Prep 2 sets: 1 Rope Climb (half Way) 5/4 Calorie Air Bike 3 Deficit Push Ups […]

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 Deadbug Bugs 10 Roll and Reach 5 Inch Worms 5 Deadlifts (empty bar-build across sets) 20 Single Unders 2. Strength Deadlift for load: 10 reps @ 60% 3 reps @ 70% 3 reps @ […]

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 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single Arm Dumbbell Bench (light-each side) 5 Goblet Squats (light) 30-second Row 2. Workout Prep 2 sets: 5 Bench Press (build in weight) […]

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 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang Power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar) 2. Strength 7 sets of 5 Power […]

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 […]