SHOULDER-workouts

CrossFit Arm Workouts to Build Strength and Muscle (Scaled and Beginner Options Included)

Functional arm workouts will build muscle and test and improve your biceps, triceps, forearm and grip strength, as well as strengthen your shoulders for CF.

DEVIL OF RAMADI V2 PARTNER WOD

4 Rounds (with a Partner) for Time

  • 8 Man Makers (2×50/35 lb) / Plank Hold
  • 20 Deadlifts (275/205 lb) / Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

  • 500 Double-Unders / Row
Deadlift-technique

Deadlift-technique

© Photo courtesy of CrossFit Inc

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: meters or calories) on the final row, but the rowing parter must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.05

ARM WORKOUTS – JT

21-15-9 Reps For Time

  • Handstand Push-Ups
  • Ring Dips
  • Push-Ups

Scaling

Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.

Intermediate
12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

CrossFit Games 2019 HSPU

Beginner (A)
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
Rack Push-Ups

Beginner (B)
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
Ring Push-Ups

CHUCK

10 Rounds for Time

  • Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
  • Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
  • Dips (2-4-6-8-10-12-14-16-18-20 reps)
  • Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
  • Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols.

In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds.

The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

Scaling

Perform the chin ups and pull ups with bands.

Swap pistols for air squats.

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