Month: September 2022

Wednesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Reps of I-Y-T w/ Small Plates

-Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets-

(No Measure)

FOCUS: Get Warm then GET AFTER IT.

GOAL: Athletic / GPP Day.

TIME: 15min Warm-Up / 30min Workout / 15min Cool Down of Your Choice.

Athletic/Explosive

Metcon (AMRAP – Reps)

EMOM x 30 MINUTES*

MIN 1 & 2 – Max Cal Bike or Row

MIN 3 & 4 – AMRAP of 7 Russian KB Swings + 7 Box Jumps

MIN 5 – REST

*Goal for this EMOM is to beat or meet your score every time on BOTH the Cardio and AMRAP portions. Godspeed friends…see you on the other side.

(Score is Reps)

FOCUS: Repeat Effort from August. If you’re feeling beat up, take this slow and use it as an active recovery workout with light Russian Swings and Step-Ups.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Tuesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Back Squat (6-6-6-6-6*)

*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.

(Score is Weight)

FOCUS: Back Squat…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 8-9 | Try to hit your original 4 for 6.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

1:30 Max Reps of DB Goblet Lunges (Heavy)*

*Hold single heavy DB in goblet position. Alt. legs each lunge. If you need to put the DB down, do so but pick it up fast!

-Rest 1:30 b/t Sets-

2.) 3 SETS

1:00 Single DB Glute Bridge-Up (Heavy & Slow)

Immediately Into…

1:00 Top of Glute Bridge Hold (Heavy)

-Rest 1:30 b/t Sets-

3.) 3 SETS*

:30 Push-Up Plank

:30 Elbow Plank

:30 Side Plank L

:30 Side Plank R

:30 Elbow Plank

:30 Push-Up Plank

*Vest Optional…yikes!

-Rest as Needed b/t Sets-

FOCUS: Lower Body

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

3 SETS*

AMRAP x 4 MINUTES

12/10 Cal Row

10 Box Jumps (Step-Down)

10 Russian KB Swings (Mod)

-Rest 1:00 b/t Sets-

Monday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Shoulder Press (6-6-6-6-6*)

*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.

(Score is Weight)

FOCUS: Shoulder Press…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 8-9 | Try to hit your original 4 for 6.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Slow Bench Press (Mod-Heavy)

Immediately into…

15 Close Grip DB 3/4 Rep Bench Press*

Immediately into…

Max Close Grip DB Press Hold & Squeeze**

*Hold DB Parallel to one another slightly outside chest.

**Touch heads of the DB together directly over the chest.

-Rest as Needed b/t Sets-

2.) 3 SETS*

Barbell ’28s’ Curls…

1 Set is…

7 Full Curls

7 Curls Half-Up

7 Curls Half-Down

7 Full Curls

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell.

-Rest as Needed b/t Sets-

3.) 3 SETS*

Barbell ’28s’ Skull Crushers…

1 Set is…

7 Full Crushers

7 Crushers Half-Up

7 Crushers Half-Down

7 Full Crushers

-Rest as Needed b/t Sets-

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell.

FOCUS: Upper Body

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

EMOM x 10 MINUTES

30 Double Unders + Max Burpees Until :50 Mark

Saturday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Bench Press (8-8-8-8*)

*Start Moderate then Build to a Heavy Set of 8. Optional superset with 10 Leg Extensions or 10 Hack Squats after every set.

(Score is Weight)

FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

2 SETS FOR QUALITY

15 Renegade Rows (Mod)*

30 Alt. DB Slides

15 DB Up-Downs

30 DB Floor Press

15 DBL DB Sumo Power Clean

:30 Mixed Grip Hold (L-Side Up)**

:30 Mixed Grip Hold (R-Side Up)**

3:00 Cal Bike or Cal Row (Mod-Pace)

-Rest 5:00 b/t Sets-

*1 Rep = DB Push-Up + Row L + Row R

**Mixed Grip is (1) DB Pressed Overhead / (1) DB Held in Front Rack Position.

1 SET QUALITY

75 DB Weighted Sit-Ups (Heavy, Feet Anchored)*

*Break-up as needed to complete the reps. Use a weight that challenges you to complete 15 reps at a time. Try to limit the amount of upper body momentum in the crunch. Think about slowly sitting up and down each rep.

FOCUS: Upper Body / Odd Object

Mixed Conditioning

Metcon (Checkmark)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

Friday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Deadlift (8-8-8-8*)

*Start Moderate then Build to a Heavy Set of 8. Optional superset with 5/5 Slow Plate Around the Worlds after every set.

(Score is Weight)

FOCUS: Deadlift…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

20 Alt. DB Curtsy Lunges (Mod-Heavy)

Immediately Into…

20 Hamstring Curls with MedBall*

*Hold MedBall b/t Feet while laying face down.

-Rest as Needed b/t Sets-

3 SETS

EZ Bar ’21s’*

*Start Moderate-Light and add weight each time…

7 1/2 Curls Bottom-Up

7 1/2 Curls Top-Down

7 Full Curls

-Rest as Needed b/t Sets-

2 SETS FOR QUALITY

20/20 Single Leg Glute Bridge*

40 Alt. Banded Deadbugs

60 Alt. Hollow Flutter Kicks

80 Banded Curls (Band Only)

*Option to elevate the planted foot on one or two stacked plates

-Rest as Needed b/t Sets-

FOCUS: Lower Body / Arms / Midline + Posterior

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

ON A 21:00 RUNNING CLOCK…

1:00 Cardio Sprint

Into…

2:00 Cardio EZ Recovery

*The sprint should be COMPLETELY unsustainable. I want the wheels falling off from the first minute. The next 2:00 you must keep moving…the goal is to just move here that’s it. No sitting, no complaining, no laying on the floor — breath and recover.

Wednesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Reps of I-Y-T w/ Small Plates

-Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets-

(No Measure)

FOCUS: Get Warm then GET AFTER IT.

GOAL: Athletic / GPP Day.

TIME: 15min Warm-Up / 30min Workout / 15min Cool Down of Your Choice.

Athletic/Explosive

Metcon (1 Rounds for time)

3 SETS

2 Power Clean (Mod-Heavy, Athlete Choice)*

20 Burpees

20/15 Cal Bike

2 Power Clean (Mod-Heavy, Athlete Choice)

20 Russian KB Swings

20 Toes to Bar

2 Power Clean (Mod-Heavy, Athlete Choice)

*Choose a weight that challenges you for 2 quick singles but you know you can hit every time you touch the bar.

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Tuesday

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CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Back Squat (8-8-8-8*)

*Start Moderate then Build to a Heavy Set of 8. Optional superset of 10 Strict Dips after every set.

(Score is Weight)

FOCUS: Back Squat…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 DBL DB Pausing RDLs (Mod-Heavy)*

*Pause for :03 Each Rep at the bottom of the lift w/ full tension in the hammies / glutes.

-Rest as Needed b/t Sets-

3 SETS

20 Alt. DBL DB Russian Step-Ups (Mod-Heavy)*

*10 Reps Each Leg, Alternate for 20 Total. Pause for :01 at the Top of Each Rep.

-Rest as Needed b/t Sets-

3 SETS

15 Slow Single DB Goblet Heel-Elevated Squats (Mod-Heavy)

Into…

1:00 Squat Hold (Unweighted)

-Rest as Needed b/t Sets-

FOCUS: Lower Body / Static Holds

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

3 SETS

7:00 EZ Run/Brisk Walk*

*Optional to wear a vest or ruck sack.

-3:00 Stretching b/t Sets-