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 (AMRAP – Reps)
Partner Workout
4 Sets (each)
“You Go – I Go”
2:30 min AMRAP
3 Wall Walks
250/200m Ski
Max Distance Sandbag Bear Hug Carry (Athlete’s Choice)
*2:30 rest b/t sets*
Scoring: Reps
HOW TO SCORE
Athletes will score this workout by multiplying bag weight times number of reps (10ft section completed). Score is team’s total combined.
Bear Hug Carry is done in 50ft lengths. Every 10ft is a rep
Flow
Partner 1 will complete a round in 2:30 and then rest while partner 2 completes a round and then rests.
1 set each looks like:
0:00 – 2:30
Partner 1 completes 3 wall walks and 250/200m ski as quickly as possible, then in the time remaining complete max distance sandbag bear hug carry
2:30 – 5:00
Partner 1 rest while partner 2 completes 3 wall walks and 250/200m ski as quickly as possible, then in the time remaining complete max distance sandbag bear hug carry
Focus: Athletes should look to complete the wall walks and ski as quickly as possible to allow ample time to carry the sandbag. Athletes will have the option to carry whatever weight they want. The score is total distance in feet multiplied by weight of the sandbag.
Wall Walk
Ski
Sandbag Bear Hug Carry
SCALING OPTIONS
If you don’t have a sandbag, sub a Double Dumbbell Farmer’s Carry OR a HEAVY Single Dumbbell/Kettlebell Carry holding it in the Goblet Position
Scale wall walks to: Elevated Box Walks OR Inchworm to Pushup OR Modified Inchworm
Check out our Scaling and Substitution Movement Document Here! for calorie conversion chart for ski
Monostructural (4 Rounds for time)
4 sets:
20/16 cal Assault Bike
12 Burpee Box Jump Overs (24/20)
20/16 cal Assault Bike
60 Double Unders
– Rest 3:00 between sets-
Scoring: Time
Focus:
You should find a moderate pace for the workout.
Each set should take around the same time.
If you can not perform double unders, you will complete 120 single unders.
Burpee Box Jump Over
Double Unders or Single Unders
Check out our Scaling and Substitution Movement Document Here! for a calorie conversion chart and scaling recommendations!
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)
