CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1 Round Through
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m jog
10 sec handstand hold
10 yd bear crawl
2. Workout Prep
1 set
4x25ft Shuttle Run
10 Walking Lunge Steps
10ft Handstand Walk
Workout
Workout (AMRAP – Rounds and Reps)
Optimus Prime
Freedom (RX’d)
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
Independence
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
3 Wall Walks
Liberty
AMRAP 20 Minutes
300ft Shuttle Run (12x25ft)
50ft Walking Lunge
25ft Bear Crawl
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Strength/Accessory
Barbell Curl 21’s
*Rest 1:00-1:30 b/t sets
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
