Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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Thursday Overview (No Measure)
Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Warm-up (No Measure)
Monostructural/WOD
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Monostructural (Time)
Workout Definition
Partner:
5000m Row*
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch
See prep notes for Individual Version
Athletes Notes
Focus:
Goal is increased pacing on the row.
Athletes should look to hold 2 minutes back and fourth at a slightly uncomfortable pace.
The double unders should take less than a minute and this will give athletes over a minute of rest before getting back on the rower.
Complete as 2x Single Unders if you don’t have double unders yet
Individual:
5 sets:
500m Row
50 Double Unders
*rest 60 seconds between sets
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
100m Run
1-2-3-4-5-6. . .
Wall Walks
*each 50m is 1 rep on the run
Athletes Notes
Focus:
Goal is steady pacing on the run.
It should be a pace athletes can hold for the entire 15 minutes.
The Wall walks will start to add up early on in this workout. They should be steady from the beginning.
Wall Walk
scale to Elevated Box Walks or Inchworm with Double Push Up if needed
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution 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)
Athlete Notes
Couch Stretch
Pigeon Stretch
Quad Smash