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)
3 Person Team
3 rounds
P1: 1000/800m Row
P2: 1000/800m Ski
P3: 2000/1600m Bike Erg
*20 synchro Box Jumps (24/20 – 3 person) between rounds (including after 3rd round)
*Each partner will complete a different machine each round
Scoring: Time
Athletes Notes
Focus: Athletes need to focus on steady pacing throughout. Athletes should complete each machine with enough energy to go straight into the box jumps. Finding a slightly uncomfortable pace should be the goal and should be held the entire time.
Metcon (3 Rounds for time)
3 sets
New sets every 5:00
30/24 cal Assault Bike
20 Toes to Bar
10 Strict HSPU
Scoring: Time
Athletes Notes
Focus: Athletes need to focus on steady pacing throughout. Athletes should finish the Assault bike by the 2-minute mark each set. This allows for 60 seconds of Toes to Bar and 60 seconds of HSPUs. Athletes should aim to finish the TTB in less than 4 quick sets and the SHSPU in less than 2 sets.
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)
