CrossFit Modern – 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 (5 Rounds for time)

5 sets:

21/18 Cal Assault Bike

15 Front Squats (95/65)

9 Burpee Box Jump Overs (24/20)

*Rest 1:1 – work/rest between sets*

*1:1 means that athletes will rest for a period equal to the time that the previous round took.
Focus: Stimulus is moderate intensity across all sets. Fatigue will compound heavily across rounds in this workout, so athletes should be prepared for “heavy” legs to set in as the workout progresses. Athletes should aim to score similar times across all sets or get slightly faster. Treating the first set as a pacing round (going slightly slower than what they think they should) will set athletes up for consistency through later 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)