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 (Calories)
5 min Ski
3 min Row
1 min Assault Bike
-@10 min mark-
5 min Row
3 min Assault Bike
1 min Ski
-@20 min mark-
5 min Assault Bike
3 min Ski
1 min Row
*Score is total calories.
Scoring: Calories
Athletes Notes
Focus: Athletes should find a moderate pace for the workout. Avoiding burnout will allow for the best score. Calories should be the same in all three 10 minute windows.
If you only have 1 Machine, you can sub out the other 2 machines with Running and Burpees
If you only have 2 machines, you can sub out the 1 machine with running!
Metcon (5 Rounds for calories)
5 Sets (New set every 4 minutes)
12 Pull-ups
12 DB Bench (2x 70/50)
Max Bike Erg Calories in Remaining Time
Scoring: Calories
Athletes Notes
Focus: Athletes should maintain a steady pace throughout the duration of the workout.
The number of calories should be the same across all 5 sets.
The goal is to be within 1 calorie of your first round. Pull-ups and Bench should be done unbroken or in two quick sets.
Scaling/Sub Options
Pull-ups —-> if you don’t have access to a pull up bar/ rig, Double Dumbbell Bent Over Row
Bike Erg —-> sub running or another other machine you have access too.
Flow:
0:00 – 4:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
4:00 – 8:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
8:00 – 12:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
12:00 – 16:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
16:00 – 20:00 Complete 12 pull ups and 12 dumbbell bench as quickly as possible, in the time remaining get MAX calories on the bike erg
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)
