Month: October 2022

Flex – Sat, Oct 29

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

Functional Strength

Metcon (Weight)

FOR TIME / QUALITY

30-20-10-20-30

DB Bench Press (Mod-Heavy)

DB Glute Bridge-Ups

DB Weighted Sit-Ups

*Complete 30 of each, 20 of each, 10 of each…then back up the ladder. Choose a weight that you can go unbroken for the first 1/2 of the ladder.

(Score is Weight of Bench)

GOAL: RPE 6-7 | Option to complete this with a little more quickness if you want to get a more ‘conditioning’ type of stimulus. If you want to feel an insane pump…slow and controlled.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body

2:00 Weighted Wall Sit

-Quick Rest-

2:00 Weighted Plank

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS – Upper Body

15 Bar Dip Shrugs*

Immediately Into…

Max Set of Dips

Quick Rest Then…

20 Double DB Hammer Curls (Light)

20 Double DB Arnold Presses (Light)

*Start on dip bars with arms locked out then shrug up and down 15 times (similar to how you would do a standing DB shrug) then get into your max set.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

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

(No Measure)

Flex – Fri, Oct 28

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

Functional Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 5 Reps of Pausing Deadlift (Mod-Heavy)

MIN 2 – :30 Hip Taps (L/R)**

MIN 3 – 1:00 Hollow Flutter Kicks

**From the side plank, lower hip to the ground then raise body back up to supported position.

(Score is Weight)

GOAL: RPE 6-7 | For the pause…Pause :01 above the knee on way up, :01 at the top, and :01 above the knee on the way down. Option to use same weight throughout or increase each set.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10/10 Half Kneeling Landmine Press (Mod)*

10/10 Half Kneeling KB Crossbody Extension (Light)**

**Can also be performed with single DB

**KB starts on ground in front of kneeling side. Grab KB by horns and pull across body to the opposite side ending in a diagonal extension with arms locked out. Return KB along same path back to the ground.

(No Measure)

2.) 2 SETS – Lower Body

20 DB Goblet Hack Squats (Mod)*

40 Alt. Jumping Lunge**

*Perform against wall

**Setup in lunge stance, lower down to touch knee then drive up performing a slight jump, alternate feet when jumping. Repeat for 40 reps total (20 each side). No weight. If you are not able to perform jumping, perform 40 quick step alt. lunges.

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory

50 Alt DB Slides (Mod)

25/25 Single Leg Glute Bridge-Up*

*Elevate front foot on 3-4 inch plate. Pause for :01 at the top of each rep.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!

Flex – Wed, Oct 26

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

Warm-up

Warm-Up for GPP (No Measure)

*Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it!

Athletic/Explosive

Metcon (Checkmark)

*Pick one of the NCMETCON or NCX Workouts from the week of 10/24 and get after it! Pick a workout that looks fun and get after it!

Extra Credit

Metcon (Checkmark)

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…

(No Measure)

Flex – Tue, Oct 25

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

Functional Strength

Metcon (Weight)

2 SETS*

21-15-9

Wide Grip Behind the Neck Press**

Wide Grip Pull-Up

*Complete 21 of each, 15 of each, then 9 of each. Rest and repeat.

**Use barbell in a snatch-width type of grip.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Working wide! Want to be able to project a movie on our backs LOL!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body

30 Alt. Slow DB Poliquin Step-Ups (Light)

30 Tib Raises

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Upper Body

30 Banded Narrow Grip Pull-Down

30 Banded Face Pulls

(No Measure)

3.) 3 SETS – Accessory

1:00 Banded Plank

1:00 Alt. Deadbugs*

*Hold a light plate pressed out over chest.

-Rest 1:00 b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!

Flex – Mon, Oct 24

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

Functional Strength

Back Squat (7-7-7-7*)

*Box Squats

Start Mod-Heavy and increase Every Set. Superset each set with the following…

10 Heavy KB Horn Curls (Standing)

10 Heavy KB Pull-Overs (Standing)

(Score is Weight)

GOAL: RPE 8-9 | Work to something that really challenges you to control the descent to the box, hold tension while on the box, and breaking the deadstop to a strong drive back to the top. You should feel these in the glutes and hammies.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10/10 Kneeling Plate Around the Worlds (Mod)*

15 Reps of 1+1/2 Narrow Grip DB Floor Press (Mod)**

*Perform slowly.

**1 Rep is Full Press Up + 1/2 Down + 1/2 Up + Full Lower Down. Hold DBs pressed together over chest use a weight that you can do unbroken.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower Body

14 Alt. DB Goblet Curtsy Squats (Heavy)*

1:00 Max ‘Squat Pumps’**

*Option to elevate the front foot on 3-4 inch stack of plates.

**Weight optional. Lower down to full ROM squat. From this position press up about 2 inches then back down to full squat. Repeat in quick succession for AMRAP in 1:00.

-Rest as Needed b/t Sets-

(No Measure)

3.) FOR QUALITY – Accessory*

100 Weighted Russian Twist (Mod)**

100 Hollow Rocks

*Complete in any order, break up as needed to complete all reps.

**L+R = 1-Rep

(No Measure)

Extra Credit

Metcon (Checkmark)

MONDAY MADNESS

2 SETS*

4:00 ON

-Rest 1:00-

3:00 ON

-Rest 1:00-

2:00 ON

*For the ON Periods…choose any cardio implement and complete the allotted time at a pace that you can sustain but also challenges you. Remember you only have 1:00 rest b/t each interval then a full 3:00 rest between sets. Try to find pace that increases as ON period gets shorter.

-Rest 3:00 b/t Sets-

(No Measure)

Flex – Sat, Oct 22

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

Functional Strength

Metcon (Checkmark)

FOR QUALITY

30 Wide Grip Banded Face Pulls

Max Strict Pull-Up (Any Variety)

30 Bench Dips

20 Banded Push-Ups

30 Narrow Grip Banded Pull Downs

Max Strict Pull-Ups (Any Variety)

30 Banded Tricep Extensions

20 Banded Push-Ups

(No Measure)

GOAL: RPE 6-7 | Fun chipper-style light weight flow for the upper body. Have fun with this entire day…I loved this pump!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body

20 Russian KB Swings (Heavy)

:30 KB Goblet Split Squat Hold (L)

:30 KB Goblet Split Squat Hold (R)

20 Russian KB Swings (Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS – Upper Body

12 Alt. DB Twisting Curls (Mod)

8/8 Single Arm 1/2 Kneeling Strict Press (Mod)

24 Alt. Banded Wood Chops

-Rest as Needed b/t Sets-

3.) FOR QUALITY – Accessory

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.

Extra Credit

Metcon (No Measure)

No Additional Work!

Flex – Fri, Oct 21

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

Functional Strength

Metcon (Weight)

3 SETS

10 Reps of DB Complex*

1 Rep is…

1 DB Farmer Lunge Left

1 DB Farner Lunge Right

2 DB Deadlifts

*Athlete choice to either build in each each set or use the same mod/mod-heavy weight each set.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Try to complete each set without putting down the DBs.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

9 DB Bent Over Row (Mod)

21 Narrow Grip DB Floor Press (Mod)

Immediately Into…

1:00 1/2 Active Floor Press Hold*

*Hold the DB at 1/2 Height Off the Chest.

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

10-15 Barbell Hip Thrust (Heavy)

-Rest as Needed b/t Sets-

1 SET

Accumulate 5:00 of DB Glute Bridge Hold (Heavy)*

*50 Air Squats Every time you Break.

3.) 2 SETS – Accessory

50 Calf Raises

50 Tib Raises

50 Crunches

-No Additional Rest b/t Sets-

(No Measure)

Extra Credit

FIREBREATHING FRIDAY (Checkmark)

10 SETS

:30 Max Effort Sprint*

*Any Cardio Choice

-Rest 1:30 b/t Sets-

(No Measure)