CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Shoulders & Arms) (Checkmark) 3 sets 15 Bench Dips -Rest :30- 15 Banded Tricep Push Down OR Cable Tricep Push Down -Rest :30- 30 Overhead Banded Tricep Extension -Rest 1:00 b/t sets- 3 sets 15 Barbell Curls -Rest :30- 15 Hammer Curls (each […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every 1:00 (5:00) 5 […]

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 Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step Back Lunges 3 Inch Worms 30 Single Unders 2. Workout Prep 2 sets: 4 Dumbbell Snatch […]

CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) 5 sets: Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM) Minute 2: Max Air Squats Minute 3: Echo Bike (easy/moderate) -straight into- 5 sets: Minute 1: 15 GHD Sit Ups Minute 2: Max Hanging Knee […]

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 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 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 – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups (weighted if possible) 10 Incline Dumbbell Chest Flies (moderate) 15 Bent Over Rows (moderate) […]

CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power Cleans (35s/25s) Burpee Over Dumbbells (KG conv: 15/10 DBs) Liberty 20-15-10 Dumbbell Power Cleans (light) Up Downs Target time: 6-8 minutes Time cap: 10 minutes […]