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 (5 Rounds for reps)
5 sets:
2:30 AMRAP
250/200m Ski
50 Double Unders
Max Burpees over bar
-Rest 2:30 min between-
Scoring: Reps
Athletes Notes
Focus: Pacing should be moderate to high intensity. The athletes should move smooth on the ski and attempt to complete the double unders unbroken. Athletes should attempt to maintain the same pace throughout the entirety of the workout.
Metcon (6 Rounds for time)
6 sets (New set every 3:00)
12/9 cal Ski
12 GHD’s
9 Back Squats (135/95)*
*Barbell must be taken from the floor
Scoring: Time
Athletes Notes
Focus: Athletes need to focus on steady pacing throughout. Athletes should complete each set with at least :45 seconds of rest left in the 3 minutes. The goal is to complete everything around the 1:30 mark. If an athlete is struggling to meet this, scale back the calories on the machines to allow for ~:40 seconds of work.
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)