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.
Metcon (Time)
Partner
10 rounds (each)
“You Go – I go”
200/160m Row
5 Double DB Devil’s Press (2x 50/35)
Individual Version:
10 Rounds
200/160m Row
5 Double DB Devil’s Press (2x 50/35)
-rest 1:1-
*Score is total time to include rest.
Scoring: Time
Athletes Notes
Focus:
You should focus on consistent pacing throughout the 10 sets.
The row should take you around :45 seconds and then the Devils Presses should be smooth and consistent.
You should move quickly because you do have rest when your parnter is going but you should not sprint and burn out in the first couple of rounds.
Rest 1:1 means rest as long as your set takes.
Dumbbell Devil Press
Check out our Scaling and Substitution Movement Document Here! for sub options and calorie conversion chart.
Monostructural (Time)
3 Sets:
20/16 cal Ski
10 Burpee Box Get Overs (48/42)
20/16 cal Row
8 Burpee Box Get Overs
20/16 cal Assault Bike
6 Burpee Box Get Overs
-Rest 2 min between each set-
Scoring: Time
Athletes Notes
Focus:
Pacing should be moderate to high intensity.
You should move smooth on the machines and attack the burpee box get overs.
Each set should take within 10 seconds of each other.
Demo Videos
Burpee Box Get Overs
— if you don’t have a high enough box, add 4 reps to each and complete as Burpee Box Jump Over (24/20)
Check out our Scaling and Substitution Movement Document Here! for calorie conversion chart.
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)
Demo Videos
Couch Stretch
Pigeon Stretch
Quad Smash
Double banded overhead shoulder distraction with curtsy
