CrossFit – Sat, Dec 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 SETS

:30 Row

10 Alt. Samson Lunges

5 Push-Up to Pike

10 Jumping Jack Toe Touches

Into…

2 SETS

:30 Row

10 Alt. Lunges

5 H.R. Push-Ups

10 Up Downs

Strength – All

Bench Press (5×5*)

*Build to Moderate+ and hold the same weight across all 5 sets.

(Score is Weight)

Workout – All

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

5 Hand Release Push-Ups

10 Alt. Lunges*

15/12 Cal Row

20 Up-Downs

*Option to Hold DB/KB in Goblet Position.

(Score is Rounds + Reps)

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 15 MINUTES*

5 Hand Release Push-Ups

10 Alt. Lunges

15 Up-Downs

*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.

(Score is Total Cals)

Optional Cool Down

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-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…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

1:00 – DB Goblet Forward Lunges

1:00 – 1 + 1/2 DB Goblet Squat

1:00 – Plank Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit*

-1:00 Rest-

4 SETS FOR MAX REPS

1:00 – Goblet Step-ups

1:00 – Single DB Goblet Swing

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit

*Use a Single DB or Odd Object.

(Score is Reps)

CrossFit – Fri, Dec 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

30 Single Unders

10 Good Mornings

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

30 Single-Single-Double Unders OR Single-Single-Tall Jumps

10 KB Deadlifts

10 False Grip Ring Rows

Into…

1 ROUND

30 Double Unders

10 Russian KB Swings

5 Dynamic Kips

:10 Top of Ring Support

:10 Bottom of Ring Support

Skill – All

EMOM x 5 MINUTES (No Measure)

Gymnastics Option Practice*

*Gymnastics Options:

1-3 Bar or Ring Muscle-Ups

1-3 Banded Transitions

3-5 Kipping Pull-Ups

3-5 Vertical Ring Rows

(No Measure)

Workout – Performance

EVERY 3:00 x 5 SETS (AMRAP – Reps)

50 Double Unders

20 KB Swings (53/35)

Max Muscle-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Bar or Ring.

(Score is Lowest Muscle-Up Reps)

KG KB: (24/16)

Workout – Fitness

EVERY 3:00 x 5 SETS (AMRAP – Reps)

100 Single Unders

20 KB Swings (35/26)

Max Pull-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Banded or Jumping.

(Score is Lowest Pull-Up Reps)

KG KB: (16/12)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold

MIN 2 – 10-15 KB Upright Rows

MIN 3 – :50 Alt. 90-90 Hip Rotations

(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)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – DB Seesaw Upright Row

1:15 – DB Sumo Deadlift

1:15 – Alt. V-ups

1:15 – Glute Bridge Hold

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 DB Facing Up-Downs

10 Tuck Jumps

10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

8 DB Facing Up-Downs

8 Tuck Jumps

8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES

6 DB Facing Up-Downs

6 Tuck Jumps

6 Weighted Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

(No Measure)

CrossFit – Thu, Dec 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)

200m Run

25’ High Kicks

25’ Toe Touches

25’ High Knees

25’ Butt Kickers

25 Side Shuffle

25’ Karaoke

200m Run

Into…

2-3 ROUNDS (Time Permitting)

10 Barbell RDL*

8 SLOW Upright Rows

6 Hang Muscle Cleans

12 Alt. Elbow Punches

6 Bodyweight Lunge+Lunge+Squat

*RND 2-3 complete BB Clean Deadlift.

Strength – All

Front Squat (ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*)

*Bar must come from the floor.

(Score is Weight)

Workout – Performance

3 ROUNDS FOR TIME (Time)

400m Run

30 Sit-Ups

10 Front Squats (185/135)

(Score is Time)

KG BB: (85/60)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

300m Run

20 Sit-Ups

10 Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(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)

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)

4 SETS ON A 12:00 CLOCK

10 Slow Lateral Raises

10 Slow Bent Over Reverse Flys

10 Slow Forward Raises

(Score is Weight)

Push x Pull Workout

Metcon (6 Rounds for time)

EVERY 3:00 x 6 SETS

10/10 SA Bent Over Rows

8/8 SA Push Press

6/6 SA DB Deficit Push-ups

(Score is Each Set for Time)

CrossFit – Wed, Dec 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)

GENERAL WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

20 Shoulder Taps

30 Mountain Climbers

10 Scap Pull-Ups

Into…

SPECIFIC WARM-UP

2 ROUNDS

6 Up-Downs

6 Push-Up to Pike

6 Hanging Knee Tucks

6 Single Arm Alt. Ring Rows

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs*

*Practice getting feet as high as possible before clamping.

(No Measure)

Workout – All

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups

MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Lowest Round of Burpees)

Optional Cool Down

FOR RECOVERY (No Measure)

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Child’s Pose

2:00 Rebound

(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…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Up-Down Over DB

20 Alt. DB Toe Taps

30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – :50 Double Unders

MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES

30 Double Unders

20 Single DB Reverse Lunges

10 Alt. DB Snatch

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

2 SETS

AMRAP x 2 MINUTES

10 V-ups

20 Russian Twists

-1:00 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

CrossFit – Tue, Dec 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)

5 Cal Bike (legs only)

5 Cal Bike (arms only)

5 Cal Bike (legs + arms)

Into…

2 ROUNDS

5 Bodyweight Kang Squats*

5 Empty Barbell Upright Rows

10 Alt. Elbow Punches

5 Tall/Vertical Jumps

Into…

1:00 Bike

*Option to add an empty barbell in the second round.

Strength – All

EVERY 1:30 x 6 SETS* (Weight)

1 Power Clean

+

2 Hang Power Cleans

*Start Light and end Moderate-Heavy.

(Score is Weight)

Workout – Performance

ON A 12:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)*.

Hang Power Clean Reps:

RND1 = 12

RND 2 = 10

RND 3 = 8

RND 4 = 6

RND 5 = 4

RND 6 = 2

(Score is Total Cals)

KG BB: (60/42.5)

Workout – Fitness

ON A 12:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (95/65)*.

Hang Power Clean Reps:

RND1 = 12

RND 2 = 10

RND 3 = 8

RND 4 = 6

RND 5 = 4

RND 6 = 2

(Score is Total Cals)

KG BB: (42.5/30)

Optional Finisher

2-3 SETS (No Measure)

:30 Plank Hold

:30 Dead Hang Hold

:30 Hollow Body Hold

:30 Chin Over the Bar Hold

-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

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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 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 1:30 MINUTES

1 DB Deadlift

2 DB Hang Power Cleans

3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Push x Pull Workout

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

8 DB Up-Downs

10 Renegade Rows

12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)