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 (Time)
For time:
150/120 Calorie Row
*Every 2 minutes until complete 6 Burpee Box Get Overs (48/42)
(including 0:00)
*Scale to 9 Burpee Box Get Overs at (30/24) if needed.
Athletes Notes
Focus:
Athletes need to push the pace of the burpees to get ample time on the rower in each 2-minute window. The row should be at a moderate-high intensity.
Should be at a pace that can be held throughout the entire workout.
See Scaling and Sub Document HERE for calorie conversion chart
Metcon: “Assault on DT” (5 Rounds for time)
5 rounds:
15/12 cal Assault Bike
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
-rest 1:1 between rounds-
Athletes Notes
Focus:
Each round should take the same amount of time.
The weight on the barbell should be something athletes can complete unbroken.
If an athlete chooses to set the bar down during the set, they should be at a maximum of 1 time. *Athletes should choose to take a quick break on their 11th deadlift before lifting the bar for their final deadlift into their hang power cleans.
If an athlete starts to break up more than once, they should look to scale the weight accordingly.
SCALING
Scale the barbell weight if needed
Scale to double dumbbell movements if needed.
Demo Videos
Deadlift
Hang Power Clean
Shoulder to Overhead can be Push Press or Push Jerk
REST 1:1
Reminder that rest 1:1 is the work to rest ratio. So you will rest however long it takes you to complete the bike, deadlift, hang power cleans and shoulder to overhead.
See Scaling and Sub Document HERE for calorie conversion chart
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)