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Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Total Body - 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
Total Body
Metcon (No Measure)
A. Strength - 8 minutes at each station; aim for 3-4 HEAVY rounds
*:90 transition between stations
1. 8-10 DB step-ups (per leg)
*rest :60 between sets AFTER the second leg
2. 8-10 DB s/a chest press (per arm)
*rest :60 between sets
3. 30-50 banded lat pulldown (don't slingshot!)
OR
7 negative pull-ups (50X0; may use band)
*rest :60 between sets
B. Conditioning - 12 min.
E2MOM x 6
1. 15 Devil's press (35/25s)
2. 25/18 cal row
3. 30 DB alt. Lunges (35/25s)
*you should get about :30 rest between rounds; if it's too easy, add a couple reps!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 15, 2021
Male Clients
Female Clients
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