CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (Build up to 80% of sprint speed)
-rest 1 minute between sets-
Workout
Workout (10 Rounds for time)
Big Bird
Freedom/Independence
10x100m Sprint (Or 8x25ft Shuttle Run)
-Every 3:00-
Liberty
10x50m Sprint (Or 4x25ft Shuttle Run)
-Every 3:00-
Target time each set: Sub 20 seconds
Time cap each set: 40 seconds
Skills and Drills
Metcon (Checkmark)
Rope Climbs: Week 6 Day 1
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.
Mobility
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
