Crossfit Lillington – 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 Bike Erg (easy)
-Into-
5 sets:
1 min Standing (Damper 10)
1 min (easy)
1 min (fast – Damper 5)
1 min (easy)
-into-
Easy/moderate pace until 45:00 total time.
Scoring: Calories
Athletes Notes
Focus: Pacing is important in this workout. Keeping each fast/standing minute should be the same as the last. Score is total calories. Avoid burnout by sprinting the stand or fast.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
6-12-18-24…
Wall Balls (10ft/9ft)
3-6-9-12…
Strict Pull ups
-Rest 3:00 min-
10 min AMRAP
20 GHD Sit Ups
25yd Sled Push (2×45 / 1×45)
25yd Sled Pull w/ rope (2×45 / 1×45)
-Rest 3:00 min-
10 min AMRAP
3-6-9-12…
Barbell Shoulder to Overhead (115/80)
1-2-3-4…
Rope Climbs (15ft)
Scoring: Rounds + Reps
Demo Videos
Wall Balls
Strict Pull Up
GHD Sit Up
Sled Push
—–scale to 25ft Barbell Front Rack Walking Lunge (95/65)
Sled Pull
—–scale to 20 Barbell Bent Over Row (95/65) OR 100ft Double Dumbbell Farmers Carry
Barbell Push Press or Barbell Push Jerk
Rope Climb
—–scale with 3 Toes to Bar for every 1 rope climb
Focus
Pacing should be moderate to moderate-high intensity.
Check out our Scaling and Substitution Movement Document Here! for other sub options
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)