CrossFit Armed – Mayhem Affiliate – Bodybuilding
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Warm-up (No Measure)
Monostructural/WOD
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.
Monostructural (Time)
50/40cal Row
30 Burpees Over Rower
50/40cal Row
-rest 3 minutes-
25/20cal Row
20 Burpees Over Rower
25/20cal Row
-rest 3-
10/8cal Row
10 Burpees Over Rower
10/8cal Row
*score is total time to include rest.
Scoring: Time
Focus: Athletes should find a moderate pace for the workout. Avoiding burnout in the earlier rounds will allow for a better score across all 3 working sets. The goal is to increase speed and intensity throughout the workout. Burpees may be done laterally or facing the rower. The seat should be taken into account when starting the burpees. Make sure that it is in the front position to avoid tripping over it.
Metcon (Time)
Partner
4 Rounds:
12 Bar Muscle Ups*
12 Wall Walks*
24 Synchro GHD/Abmat Situps**
*Split reps as needed
**For synchro GHD/Abmat Situps, P1 will perform GHD and P2 will perform abmat situps. Partners will switch movements on the following round.
No partner version:
2 rounds:
6 Bar Muscle Ups
6 Wall Walks
24 GHDs
6 Bar Muscle Ups
6 Wall Walks
24 Abmat Sit ups
Scoring: Time
Focus: Athletes should aim to complete muscle ups in manageable sets, same as Wall Walks. Communicating with you partner is key to allow for seamless transitions. GHDs and Abmat are done in synchro each round. Athletes need to communicate and warm up practicing synchro for the timing.
Cooldown/Mobility (Checkmark)
1 min Couch Stretch (each side)
1 min Pigeon Pose (each side)
1 min Quad Smash (each side)
1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)
