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Components
Clean Pull [on 2" riser]
Glute-Ham Raises
Partner WOD
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 10/20/21 - 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
Wednesday - 10/20/21
AMRAP x 4 MINUTES
0:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs
+
AMRAP x 5 MINUTES
0:30 Row (Mod)
10 Up-Downs
5 Push-ups
Weightlifting
A1: Clean Pull [on 2" riser] (*AKA Deficit Clean Pull - 5x5 @80-85%)
-0:30 Rest before A2-
A2: Glute-Ham Raises (5x6-8*)
Glute-Ham Raises
*Band assisted if needed
-1:15 Rest beore returnung to A1-
GPP
A: Partner WOD (Time)
Buy In 800m Run
- 50 Deadlift 185lb/135lb. 155lb/115lb. 135lb/95lb
- 50 Burpees Over The Bar
- 50 Calorie Bike
- 50 Dumbbell Lunges 50lb/35lb 35lb/25lb 25lb/15lb
- 50 Pull ups
Buy Out 800m Run
RX+ 2 Rounds
B: Metcon (No Measure)
FINISHER-
10:00 EMOM
Min 1 - 8-12 Rower Pikes (Bent Knee Optional)
Min 2 - 0:45 Max Russian Twists (Weight Optional)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 20, 2021
Male Clients
Female Clients
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