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Components
1 1/4 Front Squats
Deadlift
Metcon
Settings
Location
(All)
CrossFit Armed
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Friday - 09/10/21 - 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 - 09/10/21
4 ROUNDS
4 Inch Worm Push-up
16 Shoulder Taps
8 Barbell Bridges
8 Barbell Sumo RDL
8 Prisoner Jump Lunges (total)"
Weightlifting
A: 1 1/4 Front Squats (4x1@80-85% Every 1:30 )
B: Deadlift (7-5-3-7-5-3*)
Deadlift
*Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than the 1st, and finishing with a Heavy set of 3 for the day.
**Percentages based off 3RM Deadlift set on 6/24.
GPP
Metcon (2 Rounds for reps)
AMRAP x 7 MINUTES
2,4,6 and so on...
Deadlifts (135/95)|(95/65)
Wall Ball (20/14)|(14/12)
Up-Downs
-3:00 Rest-
*Restart back at 2 reps in the second effort."
Metcon (No Measure)
COOL DOWN-
1:00 Pigeon Stretch/ Leg
1:00 Banded Hamstring Stretch/ Side
1:00 Banded Crossbody/ Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 10, 2021
Male Clients
Female Clients
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