CrossFit Armed – CrossFit
Strength
DEADLIFT x PULL PREP
Metcon (4 Rounds for weight)
4 SETS
5 Deadlifts @RPE 6-8*
+
20sec Dead Bar Hang**
+
20sec Active Bar Hang
-Rest as needed b/t Sets-
*Build from RPE 6 (light) to RPE 8 (Mod-Heavy)
**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.
(16:00 Clock)
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 10/7 Cal HARD Bike
MIN 2 – 5 Burpees Over the Bar + 5 Deadlifts (255/175)|(225/155)|(175/115)
MIN 3 – 40sec Max Strict Pull-Ups
(Score is Total Pull-ups)