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CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Strength & Conditioning - CrossFit Armed
Class
(All)
9:00 AM Armed and Fit
5:15 PM Armed and Fit
6:15 PM Armed and Fit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Strength & Conditioning
Metcon (No Measure)
Last day to really focus on part A. Next week we'll test out your pull-ups :)
A. Skill work - 16 min. AMRAP for quality
Option 1:
5-8 tempo pull-ups 50X0*
10-20 unbroken push-ups
*keep holding on to the bar until you finish the set and use a box to step up and START with your chin over the bar
Option 2:
15 Single Arm Bent Over DB Row (each)
10-20 unbroken push-ups
*The goal here is to improve a little each week. Whether that is adding an extra pull-up or even getting lower on the TRX. Also giving you a little extra time today so try to get an extra set in ;)
B. Strength & Conditioning - 15 min.
EMOM - alt. movements (give yourself about :15 to transition)
1. Sled squat & pull
2. DB hang squat clean
3. 10/8 ski cals (focus on long pulls)
4. Double DB snatch
5. DB V-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 05, 2022
Male Clients
Female Clients
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