CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
2. Strength Prep
Partner up and rotate between these two movements:
Build to a heavy single front squat
Find a max strict weighted chin-up
3. Workout Prep
3 sets: (empty bar)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
-into-
3 sets: (building sets)
50m Run
1 Power Snatch
1 Overhead Squat
Strength/Accessory
Front Squat
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strict Weighted Chin up
Strict Chin-Up:
– Max Weight
* Rest as needed between sets *
Workout
Workout (AMRAP – Rounds and Reps)
McLaren
Freedom (RX’d)
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
(KG conv: 61/43)
Independence
12:00 min AMRAP
200m Run
3 Power Snatches (115/75)
6 Overhead Squats (115/75)
(KG conv: 52/34)
Liberty
12:00 min AMRAP
150m Run
3 Power Clean (light)
6 Front Squats (light)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
