CrossFit – Tue, Jan 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)

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

Into…

2-3 ROUNDS (Time Permitting)

5 Calf + Tib Raises

:30 Jump Rope Practice*

10 Slow Ring Rows

:15 Dead Hang on Rig

:15 Active Hang on Rig

*Options…

Single Unders

Single Single Double Unders

Double Unders

Strength – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

(No Measure)

Workout – Performance

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

100 Single Unders

20/15 Cal Bike

10 Jumping Pull-Ups

50 Single Unders

12/10 Cal Bike

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-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…

EMOM x 2 MINUTES

:30 Single Unders

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Burpees

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 2 MINUTES*

12 Alt. DB Hang Squat Cleans

10 Sit-ups

8 Up-Downs

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

100 Double Unders

25 DB Hang Power Cleans

20 DB Up-Downs

Max Alt. V-Ups in Remaining Time

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

200 Double Unders

35 DB Hang Power Cleans

30 DB Up-Downs

Max Alt. V-Ups in Remaining Time

(Score is Reps)

CrossFit – Mon, Jan 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

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP x 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

Workout – Performance

EVERY 2:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (52.5/35)

Workout – Fitness

EVERY 2:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Row

Max Alt. Front Rack Lunges (75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (35/25)

Post-Workout Strength – All

Deadlift (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle

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…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Mountain Climbers

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

10 DB Sumo Deadlifts

10 DB Goblet Squats

6/6 SA DB Strict Press

-Rest as Needed b/t Sets-

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Single DB Thrusters

1:00 – DB Push Press

1:00 – Step-Ups (No Weight)

1:00 – Sumo Deadlift High Pull

1:00 – Cardio Choice

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(No Measure)

CrossFit – Sun, Jan 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)

DOUBLE UNDER WARM-UP

(:15 ON / :15 OFF)

-Single Unders

-Single + Single + High Jump

-Single + High Jump

-High Jumps

-Single + Single + Double Under

-Single + Double Unders

-Double Unders (first practice set)

-Double Unders (second practice set)

into…

1 ROUND

3/3 Lateral Step Ups

6 Tuck Ups

8 Scap Pull-Ups

10 Shoulder Taps

into…

1 ROUND

6 Step Overs

6 V-Ups

6 Glute Bridges + :10 Hold

6 Push-Ups

Strength – All

Bench Press (10-8-6*)

*Start Light and build to Moderate+.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Hand Release Push-Ups

20 Alt. Box Step-Ups (24/20)

30 V-Ups

40 Double Unders

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Push-Ups

20 Alt. Box Step-Ups (20)

30 Tuck-Ups

80 Single Unders

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(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)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Perfect Push-Ups into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Crossbody Mountain Climbers w/ Pause*

8 Step-Back Burpee + Extra Push-Up**

*Pause with Knee to Elbow

**1 Rep = Step-Back to Plank + 2 Push-Ups + Stand & Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Max Alt. Sit-Thrus

MIN 2 – Elbow Plank

MIN 3 – Max Burpees + Side Shuffle*

MIN 4 – Max Double Unders

MIN 5 – Max Effort Cardio Choice

MIN 6 – Rest

*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back

(No Measure)

CrossFit – Sat, Jan 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)

3-4 ROUNDS (7:00 CAP)

200m Run

8 Up-Downs

8 Barbell Deadlifts

8 Barbell Upright Rows

8 Push-Up to Pike

Hero Workout – Performance

Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
BB: (155/105)

KG BB: (70/47.5)

Hero Workout – Fitness

ABBATE (FITNESS) (Time)

FOR TIME

1200m Mile Run

21 Clean & Jerks (115/75)

600m Run

21 Clean & Jerks

1200m Mile Run

(Score is Time)

KG BB: (52.5/35)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

1200m Run

42 Clean & Jerks (Athlete Choice)

600m Run

42 Clean & Jerks

1200m Run

*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.

(Score is Time)

Optional Cool Down – All

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)

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 Air Squats

7 DB Upright Rows

5 Push-ups

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 12 MINUTES

12 DB Box Step-Ups

12 Narrow Stance DB Front Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

5 SETS

:30 Max DB Glute Bridges + :30 Glute Bridge Hold

:30 Max Air Squats + :30 Squat Hold

:30 Jumping Squats + :30 Bottom-Up 1/2 Squat

-Rest 1:00 b/t Sets-

(Score is Reps)

CrossFit – Fri, Jan 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

8 Bootstrappers

10 Plank to Pike

8 90/90 Hip Rotations

20 Toe Touch Jumping Jacks

Into…

1 ROUND

8 Good Mornings

20 Plank to Toe Taps*

8 Alt. Groiners

20 Mountain Climbers

Into…

1 ROUND

10/10 Single Leg Glute Bridge Ups

:30 High Plank

10 Pause Air Squats

10 Up-Downs

*Athletes start in a high plank position, push into a pike position, and reach their opposite hand to opposite foot to complete 1 rep.

Workout – Performance

2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

Post Workout Strength (All)

Back Squat (8×2*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Progressive Overload Cycle

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…

AMRAP x 4 MINUTES

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

3 SETS ON A 12:00 CLOCK…

10 DB Thrusters

10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 DB Hang Squat Cleans

10 DB Shoulder to Overhead

20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES

8 DB Hang Squat Cleans

8 DB Shoulder to Overhead

20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES

6 DB Hang Squat Cleans

6 DB Shoulder to Overhead

20 Russian Twists

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MVMT 1 – Deadbugs

MVMT 2 – Tuck Hold

(No Measure)