CrossFit – Mon, Apr 22

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

:45 Bike (Moderate Pace)

8/8 Split Squat

10 Alt. Elbow Punches

10 Scap Pull-Ups

Into…

2-3 SETS (TIME PERMITTING)

:30 Bike (Hard Pace)

10 Alt. Lunges

10 Ring Rows

10 Tuck Up or V-Ups

Extended Warm-Up – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 6-8 Front Rack Alt. Lunges*

MIN 2 – :45 Rope Climb Practice

MIN 3 – :45 EZ Bike

*Start Light and end at or slightly past workout weight.

(No Measure)

Workout – Performance

4 ROUNDS FOR TIME (Time)

30/25 Cal Bike

20 V-Ups

10 Front Rack Alt. Lunges (135/95)

3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

4 ROUNDS FOR TIME (Time)

25/20 Cal Bike

20 Tuck-Ups

10 Front Rack Alt. Lunges (95/65)

6 Strict Pull-Ups

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(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…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Goblet Step-Up

1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*

1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

(No Measure)

CrossFit – Sun, Apr 21

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

200m Run

10 BB Clean Deadlifts

8 BB Alt. Elbow Punches

6 BB Strict Press

4 Alt. Groiners

Into…

2 ROUNDS

200m Run

10 BB Snatch Deadlifts

8 BB BTN Push Press

6 PVC Pass Throughs

4 Cat Cows

Workout of the Week – Performance

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout of the Week – Fitness

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

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

Optional Cool Down – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 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)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

8 Burpee + Extra Push-Up

10 Plank Rotations

12 Slow Deadbugs

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

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

TABATA 1 – Air Squats

TABATA 2 – Tuck-Ups

TABATA 3 – Cardio Choice

TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one

(Score is Reps)

CrossFit – Sat, Apr 20

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

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Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES (:40 ON /:20 OFF)

MIN 1 – Single Unders

MIN 2 – Single Leg Single Unders (:20 per leg)

MIN 3 – Run In Place Single Unders

MIN 4 – Scissor Kick Single Unders

MIN 5 – Single Unders

Into…

1 ROUND

1:00 Row (24-28 s/m)

10 Alt. Deadbugs

5/5 Split Squats

Into…

1 ROUND

:45 Row (28-30 s/m)

10 Hollow Rocks

10 Alt. Step-Ups

Into…

1 ROUND

:30 Row (30-34+ s/m)

10 Sit-Ups

10 DB Goblet Alt. Box Step-Ups

Workout – Performance

FOR TIME (Time)

120 Double Unders

80/60 Cal Row

60 Sit-Ups*

40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)

100 Double Unders

60/50 Cal Row

40 Sit-Ups*

30 DB Goblet Alt. Box Step-Ups

80 Double Unders

40/30 Cal Row

20 Sit-Ups*

20 DB Goblet Alt. Box Step-Ups

*Option for V-Ups.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

200 Single Unders

60/50 Cal Row

40 Sit-Ups

30 DB Goblet Alt. Box Step-Ups (35/20)|(20)

150 Single Unders

40/30 Cal Row

30 Sit-Ups

20 DB Goblet Alt. Box Step-Ups

100 Single Unders

20/15 Cal Row

15 Sit-Ups

10 DB Goblet Alt. Box Step-Ups

(Score is Time)

KG DB: (15/10)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME

4 ROUNDS*

60 Double Unders or Single Unders

20 DB Goblet Alt. Box Step-Ups

20 Sit-Ups

-Immediately Into-

4 ROUNDS

40 Double Unders or Single Unders

12 DB Goblet Alt. Box Step-Ups

15 Sit-Ups

-Immediately Into-

4 ROUNDS

30 Double Unders or Single Unders

8 DB Goblet Alt. Box Step-Ups

10 Sit-Ups

*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Bird/Dogs

5/5 DB Upright Rows

:30 Box Prayer Stretch

-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 (Weight)

EMOM x 12 MINUTES

MIN 1 – :50 Single DB Front Squat

MIN 2 – :50 Glute Bridges

MIN 3 – :50 Quadruped Hold

(Score is Weight)

Saturday Squats

Metcon (Weight)

E2MOM x 8 SETS

20 Quad Heel Taps

10 Single DB Thrusters

-Rest Remainder b/t Sets-

(Score is Weight)

CrossFit – Fri, Apr 19

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 Toe Touch Jumping Jacks

10/10 Big Arm Circles (Forward + Backwards)

10 Banded Pull Aparts

10 Banded Lat Pull-Downs

10/10 Banded Dante Rows

10 Hollow Rocks

Into…

1 ROUND

8 Shoulder Taps

8 Scap Push-Ups

8 Up-Downs

8 Scap Pull-Ups

Into…

1 ROUND

6 Push-Ups

6 Burpees

6 Glute Bridges

6 Kip Swings

Strength – All

Bench Press (3×6*)

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

(Score is Weight)

Week 3 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Workout – Fitness

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Strict Pull-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(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 Jumping Jakcs

:30 Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

12/12 Single Leg DB Romanian Deadlift

10 DB Deficit Push-Ups

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :50 Burpees

MIN 2 – :50 Max Alt DB Snatches

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

CrossFit – Thu, Apr 18

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

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Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice (Run, Bike, Row or Ski)

Into…

2-3 ROUNDS

:40 Plank*

6/6 Reverse Lunge with arm overhead**

:20/:20 Side Plank

5/5 Unweighted Turkish Sit-Up**

*DB Slides the 2nd ROUND

** Add light DB 2nd ROUND

Into…

1:00 Cardio Choice (Run, Bike, Row or Ski)

Workout – All

AMRAP x 25 MINUTES (No Measure)

1:30 Cardio Choice 1

:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)

20 Alt. KB/DB Slides

1:30 Cardio Choice 2

2/2 KB/DB Turkish Get-Ups

:30/:30 Side Plank

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-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)

EVERY 3:00 x 4 SETS

10 Alt Single Arm DB Hang Snatch

10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 6 SETS

1:00 Cardio Choice

20 Alt Single DB Russian Swings*

Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)