Month: May 2020

Sunday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Foundations

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunge

5/5 Moose Antlers

10 Scorpion Stretch

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Saturday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Foundations

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP x 5 MINUTES

P1: Row

P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

P1 – 250m/150m Row

20 Slam Balls

P2 – MAX Box Jump OR Step Overs

(Score is Total Box Jump Overs)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

250m/150m Row (1:00 Cardio)

20 Backpack Ground to Overhead

20 Walking Lunges*

*Backpack worn on Back

(Sore is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS EACH

P1 – 8 Rower Pike-Ups (or 10-15 V-Ups)

P2 – MAX Russian Twists w/slam ball

(Score is Total Russian Twists)

Saturday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Competitor

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A. CONDITIONING

Metcon (Time)

“FRANTASY LAND”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

Into…

15-12-9

Thrusters (115/75)

C2B

Into…

12-9-6

Thrusters (135/95)

BMU

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength

Friday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Foundations

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm DB Bent Over Row

10 Frog Jumps

10 Alt. Cossack Squats

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Wall Balls

MIN 2 – MAX Farmer’s Hold

MIN 3 – MAX DB/KB Seesaw Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Backpack Thrusters

MIN 2 – MAX Backpack Overhead Hold

MIN 3 – MAX Backpack Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

Friday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Competitor

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A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

Min 1 – :30 Bike

Min 2 – :30 Row

Min 3 – :30 Ski

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)

C. STRENGTH / GYMNASTICS

Squat Snatch (3-3-3-3-3)

1. 5 SETS

3 Squats Snatches*

*Start moderate and build. Rest as needed b/t sets.

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Squat Snatches @ 75% of 1RM Snatch

-Rest 5:00-

Repeat!

(Score is Time)

Thursday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Foundations

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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles – 20 High Jumps – 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Backpack Hang Cleans

40 Mountain Climbers

60 Double Unders

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

(No Measure)

Wednesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Foundations

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

10 KB Sumo Deadlifts

50m Skip

8 KB Upright Rows

100m Run

6 KB SDHP

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

15 KB SDHP

20 Sit-Ups

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

200m Run (or 1:00 Cardio)

15 Backpack SDHP

20 Sit-Ups

(Score is Time)

Wednesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS – Competitor

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A. CONDITIONING

Metcon (3 Rounds for calories)

3 SETS

3:00 @ 10 MIN Bike test PR

-3:00 EZ Pedal-

2:00 @ Faster than 3:00 effort

-2:00 EZ Pedal-

1:00 @ Faster than 2:00 effort

-Rest 5:00 b/t sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Deadlift (4-3-2-1-4-3-2-1)

1.Deadlift

4-3-2-1-4-3-2-1

-Rest 3:00 b/t Sets-

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Power Cleans @ 90% of 1RM

-Rest 5:00-

Repeat!

(Score is Time)