Tuesday – 09/21/21

September 21, 2021

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

3 ROUNDS (from below knee)

8/6 Cal Row

6 Snatch High Pull

6 BTN Snatch Grip Thruster

6 High Hang Power Snatch

Weightlifting

3 Position Snatch (5×1 @70-75%*)

1 High Hang (above knee)

1 Low Hang (below knee)

1 form the Floor

***AIMING TO WORK AT or ABOVE LAST WEEK’s Snatch weight (9/16)

Gymnastics

A: Ring Muscle-up Negative (20 Reps For Quality*)

*Compare with 08/30

B: Paused Ring Pull-ups (5×3* )

*Building to a HEAVY 3

GPP

B: Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/25)

20 Hand Release Push-Ups

15/12 Cal Row

10 Up-Downs Over your Rower

Accessories

Metcon (No Measure)

3-4 ROUNDS

12 Snatch Grip Bent Over Row

8 Barbell Cuban Press*

-Rest as needed-

Tuesday – 09/21/21

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 ROUNDS (from below knee)

8/6 Cal Row

6 Snatch High Pull

6 BTN Snatch Grip Thruster

6 High Hang Power Snatch

A: 3 Position Snatch (5×1 @70-75%*)

1 High Hang (above knee)

1 Low Hang (below knee)

1 form the Floor

***AIMING TO WORK AT or ABOVE LAST WEEK’s Snatch weight (9/16)

B: Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/25)

20 Hand Release Push-Ups

15/12 Cal Row

10 Up-Downs Over your Rower

Metcon (No Measure)

3-4 ROUNDS

12 Snatch Grip Bent Over Row

8 Barbell Cuban Press*

-Rest as needed-

Monday – 09/20/21

September 20, 2021

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

7:00 ARMAP

7 Russian KBS

7 Kip Swings

7 Scap Push-ups

7 V-ups

7 Air Squats

Weightlifting

A: Back Squat (3×3@85%)

B: Hang Power Clean + Front Squat + Hang Squat Clean (1+1+1* EMOMx 8:00)

EMOM x 8 MINUTES*

1 Hang Power Clean

+

1 Front Squat

+

1 Hang Squat Clean

*Start Light and build to something Moderate.

GPP

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Front Squats (165/115)| (135/95)|(95/65)

7 Toes to Bar

7 KBS (70/53)|(53/35)

7 Handstand Push-ups
BARBELL LOADING SET AS

RX | MAST | SCALE

Accessories

Metcon (Weight)

3 ROUNDS

12 Weighted Single Leg Barbell Hip Thrust*/ Leg

12 Front Foot Elevated Prisoner Split Squat Jumps (total)

-Rest as needed-

*Shoulders Elevated

Monday – 09/20/21

CrossFit Armed – CrossFit

Warm-up (No Measure)

7:00 ARMAP

7 Russian KBS

7 Kip Swings

7 Scap Push-ups

7 V-ups

7 Air Squats

A: Back Squat (7-5-3-7-5-3*)

*Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than the 1st, and finishing with a Heavy set of 3 for the day.

B: Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Front Squats (165/115)| (135/95)|(95/65)

7 Toes to Bar

7 KBS (70/53)|(53/35)

7 Handstand Push-ups
BARBELL LOADING SET AS

RX | MAST | SCALE

Metcon (No Measure)

3 ROUNDS

12 Weighted Single Leg Glute Bridges*/ Leg

0:30 ISO Split Squat Hold/ Side

-Rest as needed-

*Using Med-Ball, KB, or DB

Saturday – 09/18/21

September 18, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 ROUNDS

100m Jog

10 Slam Ball Deadlifts

0:30 Overhead Slam Ball Hold

0:30 Cardio Choice (Bike or Row)

A: Metcon (Weight)

EVERY 2:30 x 4 SETS

10 Tricep Kickbacks

10 DB Front Raises

10 DB Hammer Curls

B: Metcon (Time)

FOR TIME

50 Slam Balls (30/20)|(20/10)

50/40 Cal Bike or 70/50 Cal Row

800m Run

50/40 Cal Bike or 70/50 Cal Row

50 Slam Balls

Metcon (No Measure)

3 SETS

30 Slam Ball Flutter Kicks

0:30 Hollow Hold

-Rest As Needed Between Sets-

Friday – 09/17/21

September 17, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Run

50 Jumping Jacks

40 Mountain Climbers

20 Up-Downs

10 DB Renegade Rows*

*1 Rep = Row (R) + Row (L) + Push-up.

A: Metcon (Weight)

STRENGTH

4 ROUNDS

12 DB or KB Hip Bridge Floor Press

12 DB or KB Bent Over Row

12 DB or KB Slides

-Resting as Needed-

B: Metcon (Time)

6 ROUNDS

200m Run

2 Rope Climbs

3 Wall Walks

25 Sit-ups

Thursday – 09/16/21

September 16, 2021

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 ROUNDS (Empty Bar)

0:30 Air Bike or Ski

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Weightlifting

A: Snatch off Blocks (**above knee** 3-3-3-3-3)

*starting @70% and building to a Heavy (NOT MAX) 3 for the day.

Gymnastics

A: Russian Dips (4×6-8*)

*Compare with 08/23

B: Weighted Ring Dips (5×5)

GPP

B: Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (135/95)|(115/75)|(75/55)

MIN 2 – 20/15 Ski

MIN 3 – 0:45 RKC Plank
LOADING LISTED AS

RX | MAST | SCALE

Thursday – 09/16/21

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 ROUNDS (Empty Bar)

0:30 Air Bike or Ski

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

A: Snatch Pull + Squat Snatch + Overhead Squat (1+1+1 Every 2:00 x 7 sets)

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Starting 1st set at or around 70%. Increase Load Each Set. Does Not Need to be Performed Unbroken. Building to a Moderate to Heavy complex.

B: Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (135/95)|(115/75)|(75/55)

MIN 2 – 15/10 Cal Bike or 20/15 Ski

MIN 3 – 0:45 RKC Plank
LOADING LISTED AS

RX | MAST | SCALE

Wednesday – 09/15/21

September 15, 2021

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

2:00 Row @EZ to MOD Effort

+

8:00 AMRAP (empty bar)

20 Single Unders*

8 Clean Deadlifts

8 Hang Clean High Pulls

8 Hang Muscle Cleans

4 Front Squats

4 Hang Power Cleans

GPP

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row

30 Burpees

30 Hang Power Cleans (155/105)|(135/95)|(115/75)

30 C2B Pull-Ups*

150 Double Unders

50/40 Cal Row

*RX+ is 30 Bar Muscle-ups

Condition

Metcon (10 Rounds for time)

10 SETS

15/10 Cal Bike @Repeatable Effort

-0;30 Rest-

Metcon (No Measure)

COOL DOWN

-Foam Roll and Stretch Piriformis

-Foam Roll Upper Back

-Foam Roll and Stretch Lats

Wednesday – 09/15/21

CrossFit Armed – CrossFit

Warm-up (No Measure)

2:00 Row @EZ to MOD Effort

+

8:00 AMRAP (empty bar)

20 Single Unders*

8 Clean Deadlifts

8 Hang Clean High Pulls

8 Hang Muscle Cleans

4 Front Squats

4 Hang Power Cleans

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row

30 Burpees

30 Hang Power Cleans (155/105)|(135/95)|(115/75)

30 C2B Pull-Ups*

150 Double Unders

50/40 Cal Row

*RX+ is 30 Bar Muscle-ups

Metcon (No Measure)

COOL DOWN

-Foam Roll and Stretch Piriformis

-Foam Roll Upper Back

-Foam Roll and Stretch Lats