CrossFit – Wed, Aug 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)

2 ROUNDS

:30 Ankle Rotations

15 Bunny Hops

:45 Moderate Pace Row

12 Up-Downs

Into..

2 ROUNDS

:30 Calf Stretch on Wall

10/10 Single Leg Hops

:45 Fast Pace Row

8 Burpees

Skill – All

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – :15/:15 Single Leg Single Unders

MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders

MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES

MIN 1 – :30 Jump Rope Practice*

MIN 2 – Rest

*Jump Rope Options:

Single-Single-Double Unders

Double Unders

Triple Unders

Crossbody Single Unders

(No Measure)

Week 9 of 9 Gymnastics Cycle

Workout – Performance

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

120 Double Unders

60/50 Cal Row

30 Burpees Over Rower

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

30 Double Unders

15/12 Cal Row

8 Burpees Over Rower

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Workout – Fitness

Metcon (Time)

1.) ON AN 10:00 RUNNING CLOCK…*

200 Single Unders

50/40 Cal Row

20 Burpees

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*

50 Single Unders

12/10 Cal Row

5 Burpees

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-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)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Toe Taps

20 Russian Twists

10 Up-Downs

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

10 Tuck-Ups

20 Pike Shoulder Taps

30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES

10 Supermans

20 Pike Shoulder Taps

30 Single Unders

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1:00 Cardio Choice

30 Russian Twists

10 Burpee + Side Shuffle

30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES

1:00 Cardio Choice

20 Russian Twists

10 Burpee + Side Shuffle

20 Jumping Lunges

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(No Measure)

CrossFit – Tue, Aug 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)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Shoulder Taps + 5 Push-Ups

8 PVC Pass Through

6 Groiner + Twist

Into…

1 ROUND

5 PVC Hang Muscle Snatch

5 PVC Back Squat

5 Kip Swings

5 Ring Rows

Into…

1 ROUND

5 PVC Snatch Grip Push Jerk

5 PVC OHS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Strength – All

EMOM x 8 MINUTES* (Weight)

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Option for Hang Power + Deep Power Snatch

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Workout – Performance

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“AMANDA (FITNESS)” (Time)

FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)

*Chest to Bar Optional.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. 90-90 Hip Rotations

MIN 2 – :45 Banded Ws

MIN 3 – :45 EZ Walk

(No Measure)

Tuesday

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…

EMOM x 3 MINUTES

10 Up-Downs + Max Sit-Ups

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

10/10 Single DB Suitcase Deadlift

15 Single DB Floor Press

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

16 Single DB Push Press

16 Alt Hang Power Clean

16 Weighted Sit-Ups

(Score is Weight)

CrossFit – Mon, Aug 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)

AMRAP x 4 MINUTES

:30 Bike

4 Scap Push-Ups (on hands or forearms)

8 Alt. Deadbugs

4 Up-Downs

Into…

AMRAP x 4 MINUTES

:30 Bike

8 Banded Pull Aparts

4 Push-Ups

8 Sit-Ups

Strength – All

Bench Press (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

5 Elevated Calf Raise w/:03 Pause in Bottom Stretch

-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

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Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Single Arm DB Swings

20 Single DB Front Rack Lunges

30 Mountain Climbers

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

16 Single DB Deadlift

12 Single DB G2OH

8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :50 Plank

MIN 2 – :50 Alt Hang DB Snatches

MIN 3 – :50 Up-Down + Mountain Climbers

(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, Aug 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)

1 ROUND

12 WB Front Squats

12 Alt. Box Step-Ups

12 KB Deadlifts

Into…

1 ROUND

10 WB Thruster

10 Box Jumps (20)

10 KB Russian Swings

Into…

1 ROUND

8 Wall Ball Shots

8 Box Jumps

8 KB Swings (Overhead)

Workout – Performance

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
(Score is Time)

NOTE — Option for heavier bell and eye-level swing.

KG WB: (9/6)

KG KB: (24/16)

Workout – Fitness

“MORRISON (FITNESS)” (Time)

FOR TIME
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)

(Score is Time)

NOTE — Option for heavier bell and eye-level swing.

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

Optional Cool Down

5-10 MINUTE FOAM ROLL (No Measure)

Options…

Quads

Glutes

Lats

Calves

(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 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Lunge + Lunge + Push-Up

MIN 2 – Max Hollow Body Rocks

MIN 3 – Max Alt Sit-Thrus

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

(Score is Total Reps)

CrossFit – Sat, Aug 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)

2-3 ROUNDS (Time Permitting)

1:00 Row

10 Alt. Lunges*

5 BB Up and Overs**

20 Lateral Hops (Over Bar Optional)

5 Burpees

*RND 2+3 complete Barbell Back Rack Lunges.

**Barbell starts in the front rack, then push press to overhead and carefully lower down to the back rack.

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

500/400m Row

30 Back Rack Alt. Lunges (95/65)

15 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

500/400m Row

20 Back Rack Alt. Lunges (65/45)

10 Burpees

(Score is Rounds + Reps)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

1000/800m Row

60 Back Rack Lunges (Athlete Choice)

30 Synchro Burpees

*P1 works while P2 rests. Split work as needed except the Burpees.

(Score is Rounds + Reps)

Post-Workout Strength – All

Bench Press (5-5-5-5*)

*Start Light-Mod and build to Moderate+.

(Score is Weight)

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)

1:00 Cardio Choice

into…

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 12 MINUTES

12 Goblet Step-Ups

6 Slow Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (Weight)

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

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

-Rest 1:00-

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

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total

**Hold Top of Glute Bridge Hold in “Rest”

***Hold Active Squat Hold in “Rest”

(Score is Weight)