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Components
Bar Complex
Bench Press
Bench Press
Band pullaparts
Dips into Push-ups
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Thursday - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
Workout
Thursday
3 x NFT
10 weighted V-ups
20' backwards crab walk
10 seconds supine grip hang from bar
Bar Complex (goal is UB *scale reps)
3 bar muscle-ups into 5 CTB into 7 toes to bar
or
EMOM 10
odd 3-5 UB chest to bars
even 5-7 UB toes to bar
+
5 minute bar-muscle up work
A: Bench Press (build to a 3RM)
Bench Press
B1: Bench Press (75-80% of A)
Bench Press
B2: Band pullaparts
Dips into Push-ups (10 bar dips directly into 10 push-ups *scale reps)
Metcon (Time)
4 rounds
20 GHDs
2 legless rope climbs
Metcon (3 Rounds for time)
3 x
1000 meter row
rest 3 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 07, 2022
Male Clients
1
Felipe
Boyd
4:45 PM Armed Comp/OLY Cl...
5 x 75
2
Kassio
Correa
4:45 PM Armed Comp/OLY Cl...
5 x 15
2
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
5 x 15
Female Clients
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