CrossFit – Wed, Feb 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)

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All

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

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

CrossFit – Wed, Feb 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)

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All

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

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

CrossFit – Wed, Feb 28

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

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All

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

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(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…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

CrossFit – Tue, Feb 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)

2 SETS

8/6 Cal Bike (RPE 6)

8 Box Step Overs (20)

8 Alt. Lunges

16 Alt. Deadbugs

Into…

2 SETS

10/8 Cal Bike (RPE 8)

10 Box Jump Overs (24”/20”)

10 Front Rack Alt. Lunges (Empty BB)

10 Sit-Ups

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (42.5/30)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – 12 Box Jump Overs (20)

MIN 3 – 16 Front Rack Alt. Lunges (65/45)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (30/20)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(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 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES

10 Single DB Push Press

10 Single DB Hang Power Clean

(Score is Weight)

CrossFit – Mon, Feb 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

10 PVC Pass Throughs

10 Plank to Pike

10 Scap Pull-Ups

Into…

1 ROUND

10 PVC Cuban Press

10 Push-Up to Pike

10 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

8 Hang Muscle Snatch

8 Burpees*

8 Dynamic Kip Swings

*Burpee over bar in RND 2.

Strength – All

EVERY 1:30 x 5 SETS* (Weight)

1 Power Snatch

+

2 Hang Snatch**

*Start Light-Moderate and build to Mod-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout of the Week – Performance

TRAP DOOR (PERFORMANCE) (Time)

5 ROUNDS FOR TIME

8 Power Snatches (135/95)

10 Burpees Over Bar

12 Chest to Bars

(Score is Time)

KG BB: (60/42.5)

Workout of the Week – Fitness

TRAP DOOR (FITNESS) (Time)

5 ROUNDS FOR TIME

8 Power Snatches (95/65)

10 Burpees

12 Pull-Ups

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch 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)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

6 Lunge (R) + Lunge (L) + DB Bent Over Row*

12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Single DB Bent Over Row

10 Single DB Ground to Overhead

10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

8 Single DB Bent Over Row

8 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

6 Single DB Bent Over Row

6 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

CrossFit – Sun, Feb 25

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

1:00 Row (EZ)

10 Groiners

10 Squat Jumps

10 Bird Dogs

Into…

1 Round

1:00 Row (Moderate)

10 Step Ups

10 Good Mornings

10 Tuck Ups

Into…

1 Round

1:00 Row (Fast)

10 Box Jumps

10 Samson Lunges

10 Sit Ups

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

10-15-20-and so on…

Cal Row*

5-10-15-and so on…

Box Jumps (30/24)**

*Alt. Cals…

5-10-15-and so on…

**Option for 24/20.

(Score is Rounds + Reps)

Finisher – All

EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Sit-Ups

MIN 2 – Alt. V-Ups + V-Up

MIN 3 – Copenhagen Plank Hold

(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…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

10 Alt DB Snatches

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

4 Strict Burpees*

8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max DB Swings

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest

(Score is Reps)