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Components
Paused Front Squat
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Friday - 07/09/21 - 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):
0 (0/0)
Workout
Friday - 07/09/21
2:00 Cardio of Choice (Bike, Ski, or Row)
+
3 Rounds
7 Scap Push-ups
5 Inch-Worm Push-ups
20 Single-Unders*
*Round 2 - High Jump Singles-Unders
Round 3 - Double Unders
A: Paused Front Squat (5x3 @70% (of training max))
Paused Front Squat
*Use Heavy Single from 6/28
B: Metcon (4 Rounds for time)
Top of Every 7:30
20 Handstand Push-up
80 Double Unders
20 Cals (Bike, Ski, or Row)
C: Metcon (No Measure)
Accessories
3-4 ROUNDS, FOR QUALITY
12 Kneeling DB Scaption (light)
50ft Overhead Filly Carry each Side
-Rest as needed between rounds-
Overhead Filly Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 09, 2021
Male Clients
Female Clients
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