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CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Strength and Conditioning - 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
Strength and Conditioning
Metcon (No Measure)
A. Strength - 30 min.
EMOM - strength NOT speed!
1. KB alt. reverse lunges off plate
2. Plate G2O (45/35/25)
3. KB bent over row
4. RKBS
5. Anchored sit-ups
6. Rest
B. Conditioning - 10 min. cap
EMOM* - Death by: KB thrusters
*every round starts with 7/5 cal bike
**Once you cannot complete a round, you are done! Lose the thrusters and work on getting faster on the bike (so only complete the cals. and rest the remainder of the minute)
***EVERYONE is working for 10 min.! It just depends if you're able to hang on to the thrusters or not
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
Female Clients
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