CrossFit Armed – CrossFit
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)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk *Building Sets (Don’t exceed 70% of 1RM Squat Clean)
3. Workout Prep
1 set:
5 Calorie Air Bike
5 Calorie Ski (or Row)
Strength/Accessory
Clean Grip Deadlift + Hang Squat Clean + Push Jerk
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building sets (Don’t exceed 70% of 1RM Squat Clean)
Workout
The Wrath of Khan (Time)
Freedom (RX’d)
For Time: (Partition as desired)
100/80 Calorie Air Bike
100/80 Calorie Ski (OR Row)
Independence
For Time: (Partition as desired)
80/65 Calorie Air Bike
80/65 Calorie Ski (OR Row)
Liberty
For Time: (Partition as desired)
60/48 Calorie Air Bike
60/48 Calorie Row
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
