CrossFit Armed – CrossFit
Warm-up (No Measure)
2 SETS
25ft Toe Walk
25ft High Skips
25ft High Knees
25ft Butt Kickers
Into…
3 SETS
10 Tall Muscle Cleans
10 Drop Squats
100m Jog
A: 3 Position Clean (5×1 Every 2:00)
1 Hang Above Knee
1 Hang Below Knee
1 Floor
*Take 5:00 to Build to a Light to Moderate Weight for the complex before starting the EMOM. Countinue to Build to a Heavy Complex if you’re feeling good.
B: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP (rounds)
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
5:00 AMRAP (rounds)
5 Hang Squat Cleans (155/105)|(115/75)
100m Run
-Rest 1:00-
5:00 AMRAP (reps)
Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
Metcon (No Measure)
-COOL DOWN-
2:00 Pike Stretch
1:00 Pigeon/ Side
2:00 Olympic Wall Squat
*Intention: Lengthen glutes and posterior chain. Improve front split position.