CrossFit – Thu, Mar 30

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks*

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull-Aparts

*Clap overhead and behind back.

Into…

2 ROUNDS

100m Run

10 Ring Rows w/ :01 Pause at Rings

8 Scap Depressions

6 Scap Retractions

10 Straight Arm Banded Push-Downs

Skill – All

Metcon (No Measure)

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…

5 Banded Strict Pull-Ups

5 Strict Pull-Ups

5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES*

MIN 1 – :50 Max Cardio Choice Cals

MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)

Thursday

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

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Shoulder Taps

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

16 DB Death March

10 DB Power Clean

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Single DB Russian Swings

MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

(Score is Weight)

CrossFit – Wed, Mar 29

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 Row

5 Scap Push-Ups

5 Presses (Press)

Into…

1 ROUND

:45 Row

5 Hand Release Push-Ups

5 Push Press (Dip/Drive/Press)

Into…

1 ROUND

:45 Row

5 Pike Push-Ups

5 Push Jerks (Dip/Drive/Press Under/Land+Stand)

Strength – All

Shoulder Press (3×8 @ 31X1*)

Tempo Strict Press (31X1)

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 4 Tempo

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

20 Hand Release Push-Ups

10 Shoulder to Overhead (185/135)

250/200m Row

10 Handstand Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (85/60)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

15 Push-Ups

7 Shoulder to Overhead (135/95)

250/200m Row

7 Pike Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

6-10 Rower Hamstring Curls

3/3 Sciatic Nerve Floss

12 Banded Ws*

*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-

(No Measure)

Wednesday

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

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*

MOVT 1 – Alt Reverse Lunges

MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Burpee + Tuck Jump

12 Jumping Lunges

14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES

6 Burpee + Tuck Jump

10 Jumping Lunges

12 Glute Bridges

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Plank

(No Measure)

CrossFit – Tue, Mar 28

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 RDL + Max Groiners

MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 3 – 10 Slow V-Ups + Max Hollow Hold

MIN 4 – 10 Squat Jumps + Max Scap Push-Ups

Strength – All

Deadlift (3×8 @ 31X1*)

Tempo Deadlift (31X1)

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs to Target*

10 Toes to Bar

10 Deadlifts (135/95)

5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs

10 Toes to Something*

10 Deadlifts (95/65)

5 Hang Squat Cleans

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

5 Jefferson Curls*

5/5 Single Leg RDLs*

*Option to hold empty barbell.

-Rest As Needed b/t Sets-

(No Measure)

Tuesday

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

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Push-ups into Max Mountain Climbers or Max Sit-Ups*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10 DB Romanian Deadlift

8 DB Hang Power Cleans

6 DB Deficit Push-Ups

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

1:00 Cardio Choice

30 Alt DB Hang Power Cleans

Max Russian Twists in Remaining Time

(Score is Weight)

CrossFit – Mon, Mar 27

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)

8 Alt. Step-Ups → 8 Box Jumps

4 Inch Worms + Push-Up → 8 Push-Ups to Pike

8 Alt. Groiners → 4/4 Donkey Kicks

*Advance to second movement at 4 minute mark

Strength – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

15/12 Cal Bike

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 EZ Bike*

:30/:30 Half Pigeon on Box

15 Slow Box Dips

*Nasal Only Breathing

-Rest As Needed b/t Sets-

(No Measure)

Monday

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

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Air Squats

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Air Squats

5 Burpees

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS FOR MAX REPS

1:00 Slow DB Goblet Squats

1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

30 Double Unders

15 Single DB Push Press*

10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :45 DB Weighted Sit-Ups

MIN 2 – :45 Single DB Floor Press

MIN 3 – :45 Squat Thrust**

*Hold DB across chest

**See Follow Along video for demo

(No Measure)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

(No Measure)

CrossFit – Sun, Mar 26

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)
KG WB: (9/6)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)
KG WB: (6/5)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)

Sunday

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

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

12 Push-Up

24 Glute Bridges

-Rest :30-

AMRAP x 3 MINUTES

12 Push-Up

24 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

20 Double Unders

3 DB Devil’s Press

10 Plank Rotations

3 DB Devil’s Press

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)