CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
3 Inch Worm + 6 Shoulder Taps
30 Single Unders
5 Single Arm Ring Rows (each)
10 Suitcase Sit ups
2. Workout Prep
2 sets:
1 Wall Walk + 4 Shoulder Taps
10 Double Unders
4 Inverted Ring Rows
Workout
Workout (Time)
Affiliate Version of “Parallel-bar Pull”
Freedom (RX’d)
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)
(KG conv: 43/29)
Independence
8 Rounds
Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
25 Double Unders
8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)
(KG conv: 34/25)
Liberty
8 Rounds
Plank + 10 Shoulder Taps
30 Single Unders
10 Ring Rows
Target time: 11-13 minutes
Time cap: 16 minutes
Skills and Drills
Toes to Bar: Week 6 Day 1 (Checkmark)
Toes to Bar:
Week 6, Day 1
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
