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.
Metcon (AMRAP – Reps)
Partner
20 min AMRAP
“You Go – I Go”
P1: 250/200m Row
15 GHD’s
10 Power Snatch (95/65)
P2: Max meters on bike erg
*Partner 1 will complete a round while Partner 2 works on bike erg. Workout is scored separately by rounds + reps AND distance on bike erg.
Each 50/40m on Row is 1 rep.
Scoring: Reps
Athletes Notes
Focus: Athletes need to focus on steady pacing throughout. Athletes should finish the row in around a minute. The GHDs should be done unbroken along with the power snatches. Athlete 2 will bike as active recovery for the workout. Every 100m on the bike is equivalent to 1 rep and will be added to your total score at the end.
Monostructural (Time)
Run a 5k.
-or-
30:00 minute Run
Scoring: Time
Athletes Notes
Focus: I know that this is a terrible workout for athletes looking to body build but this is a good thing to do from time to time. Find a spot where you can run and go run a 5k. If you don’t want to run an entire one, just run at a moderate pace for 15 minutes out and 15 minutes back.
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)