CrossFit – Sun, Jul 30

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

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Warm-Up

Warm-Up (No Measure)

1 SET

10 Alt. Groiners w/ Twist

10 Kang Squat

5 Push-Ups into Down Dog

10 Banded Shoulder Dislocates

Into…

1 SET

8 Up-Downs

8 Hollow Rocks

8 Slam Ball Deadlift

8 Banded Good Morning

Into…

1-2 SETS

8 Up-Downs + Push-Up

8/8 Single Arm Ring Row

8 Slam Ball Ground to Overhead

8 Supinated Banded Pull Apart

Workout – Performance

1.) EVERY 2:30 x 3 SETS (Time)

18 Slam Balls (30/20)

15 Ring Rows

12 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

15 Slam Balls

12 Jumping Pull-Ups

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

12 Slam Balls

10 Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

1.) EVERY 2:30 x 3 SETS (Time)

15 Slam Balls (20/10)

12 Ring Rows

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

12 Slam Balls

10 Jumping Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

10 Slam Balls

8 Pull-Ups

6 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 SLOW Jefferson Curls

MIN 2 – :45 Alt. Bird Dogs

(No Measure)

Sunday

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

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Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

8 Bent Over Rows

8 Sit-ups

8 DB Floor Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Slow Deadbugs

10 Slow Leg Lifts

10 Supermans

-Rest 1:00-

AMRAP x 3 MINUTES

10 Slow Deadbugs

10 Slow Leg Lifts

10 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (No Measure)

AMRAP x 10 MINUTES

20 Crossbody Mountain Climbers

15 Glute Bridges

10 Diamond Push-Ups

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Squat Rotations

MIN 3 – :45 Mountain Climber Up-Down*

*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

(No Measure)

CrossFit – Sat, Jul 29

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

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Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (115/75)

40 Box Jumps (24/20)

400m Run

20 Front Rack Alt. Lunges

20 Box Jumps (30/24)

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (75/55)

30 Box Jumps (20)

400m Run

20 Front Rack Alt. Lunges

10 Box Jumps (24/20)

(Score is Time)

KG BB: (35/25)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

Saturday

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

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Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 10 MINUTES

8 Super Slow DB Front Squats

6 DB Thrusters

(Score is Load)

Saturday Squats

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps*

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Jumping Lunges

MIN 2 – 12-15 Single DB Thruster

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out

(No Measure)

CrossFit – Fri, Jul 28

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

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Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Throughs

8 PVC High Hang High Pulls

6 Bootstrap Squats

4 Inch Worms

into…

1 ROUND

10 PVC Around The Worlds

8 PVC Behind The Neck Push Press

6 Air Squats

4 Push-Ups to Pike

into…

1 ROUND

10 PVC Pass Through Lunges

8 PVC High Hang Muscle Snatches

6 PVC Overhead Squats

4 Hand Release Push-Ups to Pike

Strength – Performance

Squat Snatch (1.) Squat Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×3 (90%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Strength – Fitness

Power Snatch (1.) Power Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×3 (90%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (135/95)

3-6-9-and so on…

Hand Release Push-Up

(Score is Total Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (95/65)

3-6-9-and so on…

Push-Up

(Score is Total Reps)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight*

5/5 Sciatic Nerve Floss

15 Empty Barbell Curls

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

Friday

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

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Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (No Measure)

4 SETS ON A 12:00 CLOCK…

10 DB Manmakers

20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 ON/:10 OFF)

TABATA 1 – Cardio Choice

TABATA 2 – Single Arm DB Hang Power Clean*

TABATA 3 – Single Arm DB Push Jerk*

TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

CrossFit – Thu, Jul 27

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

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike

MIN 2 – 10 Step-Ups + Max Alt. Groiners

MIN 3 – :45 Up-Downs

MIN 4 – 10 V-Ups + Max Cat/Cows

Strength – Performance

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Unbroken Toes to Bar

*Rep Options:

ADV: 7-9+

INT: 5-7

BEG: 3-5

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

Strength – Fitness

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Unbroken Toes to Something or Knees to Chest

*Rep Options:

ADV: 7-9+

INT: 5-7

BEG: 3-5

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20/15 Cal Bike

20 Sit-Ups

5 Up-Down Box Crawl Overs (Athlete Choice)**

*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

Optional Cool Down

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)

Thursday

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

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Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR MAX REPS

1:00 Super Slow DB Deficit Push-Ups*

:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Push Press

(Score is Rounds + Reps)

CrossFit – Wed, Jul 26

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

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Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Arms Only Row

:30 Legs Only Row

6 Alt. Groiners

10 Air Squats

10/10 Ankle Rotations

Into…

1 ROUND

1:00 Half Slide Rowing

5 Cat-Cows

10 WB Front Squats

10 WB Strict Press

Into…

1 ROUND

1:00 Row

10 WB Thrusters

Strength – All

Front Squat (4×4)

Option for High-Bar Back Squat*

*Keep weight Moderate-Heavy across all sets.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

(Score is Total Wall Ball Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 400/300m Row

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

(Score is Total Wall Ball Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Glute Bridge Marches on Rower

10 Rower Pike Ups

-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

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Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

16 DB Taps + Max Mountain Climbers

(Score is Reps)

Full-Body Sweat Workout

Metcon (7 Rounds for time)

EVERY 3:00 x 7 SETS

1:00 Cardio Choice

15 Single DB G2OH

30 DB Toe Taps

(Score is Each Set for Time)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)