CrossFit Armed – CrossFit
Warm-up (No Measure)
4 SETS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
0:15 Active Bar Hang
0:15 Top of Ring Dip Hold
A: Deadlift (2@80%, 2@85-90%, 2+@95%)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
B: Metcon (Weight)
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
Metcon (No Measure)
-COOL DOWN-
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
