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Components
Back Squat
Squat Clean
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Monday - 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
Monday
Warm-up
5 min easy Bike or Row
Then
Crossover symmetry and any foam rolling or mobility of your choice
Then
2 rounds:
10 Banded Lateral Walks
10 Banded Glute Bridges
10 Curtsy Squats (5R/5L)
10 Scap Pushups
10 Scap Pull-ups
30 sec freestanding HS hold (or against wall if necessary)
Gymnastics
3 sets:
Max Strict HSPUs immediately into Max Kipping HSPUs
Rest 3 min between sets
Begin each set with a max set of strict HSPU
Once you hit failure, switch to kipping HSPU
Back Squat (work off of 95% of most recent 1RM (Deload week))
Back Squat
1x5 reps @40%
1x5 reps @50%
1x5 reps @60%
Squat Clean (EMOM x10 1 rep OTM)
Squat Clean
Let’s focus on technique and efficiency!
Keep these in the 70 to 80% range
WOD: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
3 Devil’s Press
6 DB Box Step Overs 24"/20"
9 DB Front Squats
12 GHD situps
50lb/35lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 22, 2021
Male Clients
Female Clients
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