Crossfit Lillington – Mayhem Affiliate – Bodybuilding
()
Thursday Options (No Measure)
ONLY pick 1 of the below!
1. Rest!
2. Make up the one of the previous days bodybuilding if you missed
3. Recovery Workout – Easy Cardio
4. Monostructural workout
5. Metcon
Recovery Workout (Checkmark)
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
Monostructural/Metcon Warm Up (No Measure)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Athletes Notes
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 – Rounds and Reps)
12 min AMRAP
15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
15 GHD Situps
Athletes Notes
If no access to a wall ball, scale with empty barbell thrusters.
American Kettlebell Swing
If you cannot perform a GHD sit up, complete as Strict Sit Up
Focus:
Athletes should aim to hold a steady pace throughout the entire workout.
Wall balls and kettlebell weight should be light enough that athletes could go unbroken. However, athletes should strategically break up both movements so they can stay consistent throughout the entire 12 minutes.
A goal within the workout should be to complete the same if not more repetitions in the second half than the first half of the AMRAP.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Monostructural (Time)
Accumulate 150/120 Calories on Row, Bike Erg, and Ski Erg.
*Athletes can switch whenever they desire. The workout is over when 150/120 calories is achieved on each of the 3 machines.
Athletes Notes
Focus:
Athletes should focus on staying consistent pacing throughout.
This workout is going to allow athletes to break up the calories between the machines however they desire.
Smaller and faster sets will allow for the athlete to keep the intensity high throughout the entire workout.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Cardio Day Cool Down (No Measure)
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)
Athletes Notes
Couch Stretch
Pigeon Stretch
Quad Smash
Banded Shoulder Distraction