November 22, 2021

CrossFit Armed – Armed Comp*

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5 min easy Bike or Row


Crossover symmetry and any foam rolling or mobility of your choice


2 rounds:

10 Banded Lateral Walks

10 Banded Glute Bridges

10 Curtsy Squats (5R/5L)

10 Scap Pushups

10 Scap Pull-ups

30 sec freestanding HS hold (or against wall if necessary)


3 sets:

Max Strict HSPUs immediately into Max Kipping HSPUs

Rest 3 min between sets

Begin each set with a max set of strict HSPU

Once you hit failure, switch to kipping HSPU

Back Squat (work off of 95% of most recent 1RM (Deload week))

1×5 reps @40%

1×5 reps @50%

1×5 reps @60%

Squat Clean (EMOM x10 1 rep OTM)

Let’s focus on technique and efficiency!

Keep these in the 70 to 80% range

WOD: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 Devil’s Press

6 DB Box Step Overs 24″/20″

9 DB Front Squats

12 GHD situps


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