CrossFit Armed – Armed Comp*
Warm-up
Crossover Symmetry Iron Scap:
Then
3 rounds:
10 cal AB
10 Banded Presses (light band)
20 Lateral Band Walks
20 Monster Walks
10 Banded Good Mornings
10 Russian KB Swings
10 Scorpions
Snatch (5 Sets 5 Touch-n-Go reps)
Work to a moderate Touch-n-Go set of power snatches
This should be nowhere near a max
Work on cycling speed and keep your technique solid!
Front Squat + Split Jerk (5 sets: 3 Front Squats + 1 Jerk)
@60-70% of best jerk
Rest 2 min between sets
Gymnastics
Ring Muscle-up Work/Development
Work:
10 min EMOM
3 to 5 reps OTM
Focus on making each set as perfect as possible
If the reps start to get ugly, decrease them!
Development:
2 sets as a circuit
Banded Strict Pull-up w/3sec Eccentric x 8-12
Parallette Push-up in Hollow w/3sec Eccentric x 8-12
Running
3 sets
1600m
rest 4 min
Start around 80% effort and maintain or get faster if possible.
