Friday

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

:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Workout

“NCGO BASELINE III (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

3 SETS*

AMRAP x 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

15 Hollow Rocks

15 Supermans

-Rest as needed b/t sets-

(No Measure)

CrossFit – Fri, Sep 29

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

10 Wrist Rocks (Fingers Pointed Forward)

10 Wrist Rocks (Fingers Pointed Backward)

10 Scap Push-Ups

5 Yoga Push-Ups

5 Hand Release Push-Ups

:20 Handstand or Pike Hold

Into…

2 ROUNDS

5 Snatch Grip RDL

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 BTN Snatch Grip Push Press

Strength – All

EMOM x 10 MINUTES* (Weight)

1 Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate+.

(Score is Weight)

Workout – Performance

2 SETS (Time)

2-3-4-3-2

Power Snatch*

5-10-15-10-5

Handstand Push-Ups

-Rest 2:00 b/t Sets-

*BB Weight Options:

(135/95)

(155/105)

(165/115)

(185/135)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Workout – Fitness

2 SETS (Time)

2-3-4-3-2

Power Snatch*

5-10-15-10-5

DB Push Press (Athlete Choice, Moderate)

-Rest 2:00 b/t Sets-

*BB Weight Options:

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Barbell Tricep Smash*

1:00 Foam Roll

-Rest as Needed b/t Sets-

*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.

(No Measure)

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…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

3 SETS FOR MAX REPS*

:30 Single DB Strict Press / :30 OH Hold

:30 Single DB High Pull / :30 Single DB RDL

1:00 Plank

*No rest between sets

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 4 SETS

1:00 Cardio Choice

10 DB Renegade Row

-Rest Remaining Time b/t Sets-

(Score is Weight)

CrossFit – Thu, Sep 28

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

EVERY 3:00 x 3 SETS

:30 Bike (Increasing Pace each round)

12 Alt. KB Around the Worlds

12 Glute Bridge-Ups

12 Deadbugs

Mobility options in the remainder of the 3:00 window…

(Weighted) Good Mornings

Alt. Cossack Squats

Arm Haulers

Bird Dogs

Partner Workout – All

IN TEAMS OF 2… (Time)

FOR TIME

120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

100 Sit-Ups

80/60 Cal Bike

100 KB Sumo Deadlift High Pulls

80 Sit-Ups

60/40 Cal Bike

80 KB Sumo Deadlift High Pulls

60 Sit-Ups

40/30 Cal Bike

*Partner 1 works while P2 rests. Split work as needed.

(Score is Time)

Solo Workout Option – All

EVERY 4:00 x 5 SETS (Calories)

30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

25 Sit-Ups

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cal Bike)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 EZ Bike

MIN 2- :45 Alt. Bird Dogs

MIN 3 – :45 Childs Pose

(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)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Jumping Lunges

MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max Burpees

MIN 2 – :50 Max Alt. Sit Thrus

MIN 3 – :50 Max Walking Lunges

MIN 4 – :50 Max Quad Heel Taps

MIN 5 – :50 Max Cardio Choice

MIN 6 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB Lying Tricep Ext

(No Measure)

CrossFit – Wed, Sep 27

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 10 MINUTES (:45 WORK / :15 REST)

MIN 1 – Scap Push-ups / Scap Pull-Ups

MIN 2 – Alt. Samson Lunges / Squat Hold

MIN 3 – Knee Push-Ups / Push-ups

MIN 4 – Single Arm Ring Rows / Ring Rows

MIN 5 – Band Pull-Aparts

Workout – Performance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Workout – Fitness

“CINDY (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

(Score is Rounds + Reps)

Finisher

4 SETS (:40 ON/ :20 OFF) (No Measure)

MOVT 1 – Single DB Overhead Hold

MOVT 2 – Single DB Gun Hold

1 SET = MOVT 1 + MOVT 2.

(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)

1:00 Cardio Choice

into…

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

MOVT 1 – Jumping Jacks

MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Single DB Suitcase Deadlift

8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

Workout

“NCGO BASELINE II (Test)” (AMRAP – Reps)

(Test Flight! Jan 2021 Launch)

4 SETS FOR MAX REPS

1:00 – Max Air Squats

1:00 – Max DB Power Clean

1:00 – Max Double Unders

1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

CrossFit – Tue, Sep 26

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

10 Jumping Jack + Toe Touches

5 Jefferson Curls

10 Alt. Elbow Punches

5 Calf + Tib Raises

10 Alt. BW Lunges

Into…

2 ROUNDS

20 Single Unders

5 Deadlifts

10 Alt. Front Rack Lunges

5/5 Leg Swings

10/10 Ankle Circles

Skill – All

EMOM x 12 MINUTES (No Measure)

MIN 1 – :40 Jump Rope Practice*

MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**

MIN 3 – :40 Slow Glute Bridge-Ups

*Jump Rope Options:

Reverse Single Unders

Crossover Single/ Double Unders

Double/ Triple Unders

**Start with empty BB and build slightly past workout weight.

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

8 Deadlifts (95/65)

10 Hang Power Cleans

12 Alt. Front Rack Lunges

24 Crossover Single Unders*

*Option for 30 Double Unders.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

8 Deadlifts (65/45)

10 Hang Power Cleans

12 Alt. Front Rack Lunges

60 Single Unders

(Score is Time)

KG BB: (30/20)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-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 4 MINUTES

10 DB Goblet Squats

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

16 Pike Shoulder Taps

10 Single DB Goblet Squats

(Score is Weight)

Workout

“NCGO BASELINE I.I (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

I. AMRAP x 10 MINUTES

7 Up-Downs

7 Push-Ups

7 DB Front Squats

(Score is Rounds + Reps)

“NCGO BASELINE I.II (Test)” (AMRAP – Reps)

(Test Flight! Jan 2021 Launch)

AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(No Measure)

CrossFit – Mon, Sep 25

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

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2:00 Row

Into…

2 ROUNDS

10 Banded Pull Aparts

6 Alt. Bottom of Squat Thoracic Rotations

10 Banded W’s

6 Scap Pull-Ups + 6 Kip Swings

Into…

2:00 Row

Strength – Performance

Overhead Squat (3×6*)

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

(Score is Weight)

Strength – Fitness

Front Squat (3×6*)

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

(Score is Weight)

Workout – Performance

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1+2 – 250/200m Row + 20 Toes to Bar

MIN 3 – Max Overhead Squats (115/75)

MIN 4 – Rest

(Score is Total Reps of Overhead Squats)

KG BB: (52.5/35)

Workout – Fitness

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1+2 – 250/200m Row + 15 Toes to Something

MIN 3 – Max Front Squats (115/75)

MIN 4 – Rest

(Score is Total Reps of Front Squats)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Shoulder Cars Against Wall*

10 Banded Wall Walks**

-Rest as Needed b/t Sets-

*Stand next to the wall with palms facing the wall. Keeping the body as still as possible, make a big circle with the shoulder and rotate the palm away at the top. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

**Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.

(No Measure)