CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
2. Strength Prep
Partner up and rotate between these two movements:
Build to a heavy single bench press
Find a max height box jump
3. Workout Prep
1 set:
100m Row (workout pace)
3 Deficit Push Ups
2 Single Dumbbell Box Step Up
Strength/Accessory
Bench Press
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
High Box Jumps (Distance)
Find a Max Height Box Jump
Workout
Workout (Checkmark)
Lamborghini
Freedom (RX’d)
Every minute (15:00)
Min 1: 200/175m Row
Min 2: 12 Deficit Push Ups (4”/2”)
Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)
(KG conv: 22.5/15 DB)
Independence
Every minute (15:00)
Min 1: 175/150m Row
Min 2: 15 Push Ups
Min 3: 12 Dumbbell Step Ups (35/25)(20/16)
(KG conv: 15/10 DB)
Liberty
Every minute (15:00)
Min 1: 150/125m Row
Min 2: 10 Bar Push Ups
Min 3: 12 Step Ups
Target time each set: 30-40 seconds
Time cap each set: 50 seconds
Mobility
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
