CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10 Alternating V-Ups
5 Single Arm DB Press (each side)
5 Negative Bench Press (Empty Bar)(3 sec down)
2. Workout Prep
With Partner
3 sets
5/4 Calorie Ski (each)
3 Bench Press (each/build in weight)
Workout
Workout (Time)
Swole-Sesh
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Bench Press (135/95)
*Womens Calories: 40-32-24-16-8
(KG Conv: 61/43)
*One athlete works at a time, split reps as desired.
Independence
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Bench Press (95/65)
(KG Conv: 43/29)
Liberty
Teams of 2
30-25-20-15-10
Calorie Row
Dumbbell Bench Press (light)
Target time: 18-20 minutes
Time cap: 25 minutes
Option 1: Gymnastics Skill Work
Toes to Bar: Week 5 Day 2 (Checkmark)
Toes to Bar: Week 5 Day 2
On a running 7 minute clock:
At the top of each minute:
Complete 5 V-Ups OR 5 Abmat Situps then:
Advanced: 8 Kipping Toes To Bar
Intermediate: 5 Kipping Toes To Bar
Beginner: 3-5 Kipping Knee Raises [Chair Pose]
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
8 DB Walking Lunges (each side) @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
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)
