Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Metcon

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Stocking Stuffer (Time)

4 Rounds:

15 Burpees

20 Sit-Ups

25 Air Squats
Time cap: 15 Minutes

– With this body weight workout, you should focus on form over reps

Advertisements

01/22/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Single File (No Measure)

3 Rounds:

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts (Total)

– – – – – – – – – – – – – – – – – – – –

70/50 Calorie Assault Bike

– – – – – – – – – – – – – – – – – – – –

3 Rounds:

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts (Total)

Dumbbells: (35’s/20’s)
Time cap: 30 min

– Today is not for time, rather for completion and quality

– You should move with a purpose from movement to movement, but DO NOT sacrifice control

– The dumbbell weights should be something that you could complete all movements unbroken when fresh

01/20/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Powerpuff (Time)

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar
Time cap: 30 mins

– Use a T2B scale that you will only need to break once

– You should be able to complete 3 power cleans unbroken during the WOD

01/19/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower
Time cap: 20 mins

– Choose a wallball and dumbbell weight that you could complete 21+ repetitions unbroken when fresh

01/18/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Spin Cycle (AMRAP – Rounds and Reps)

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders

01/17/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Weightlifting

Overhead Squat (Build to Heavy Set of 5)

Metcon

Dead Arm (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
– Choose a weight that you could do 21+ OHS with when fresh

– Try not to break up the movements more than once during the workout

01/16/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Dopamine (Time)

5 Rounds, On the 5:00:

15/12 Calorie Assault Bike

18/15 Calorie Row

21 Shuttle Sprints (10 Meters)
Time cap: 30 minutes

– You will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks

– Your final score will be the slowest of the five intervals

– The goal today is to have a fair amount of rest on each round, use the rehearsal to make a decision on reps

1/15/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Belly Flop (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)
Time Cap: 25 Minutes

– Use the Jerk to determine your weight

– Choose a weight with which you could do 25+ jerks when fresh

1/14/2019