CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Bike
1:00 Run
1:00 Ski
-into-
Build up on hand-over-hand sled pull or Manmaker weight
2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
20-sec Ski (workout pace)
10ft Sled pull (or 1 Manmaker) at workout weight
Workout
Workout (Time)
Magic Kingdom
Mayhem Affiliate version of 2023 Semifinals Workout 1
Freedom (RX’d)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
1,000m SkiErg
92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
(KG conv: sled 80/60, Manmakers 2×22.5/15)
Independence
2,500-m Echo Bike
84ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2×35/25)
1,600-m Run
84ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2×35/25)
800-m SkiErg
92ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2×35/25)
(KG conv: sled 60/40, Manmakers 2×15/10)
Liberty
2,000-m Echo Bike
84ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))
1,000-m Run
84ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))
500-m SkiErg
92ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))
(KG conv: sled 40/20)
Target time: 25-28:00
Time cap: 30:00
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
