Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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.
Monostructural (5 Rounds for time)
5 Sets
250/200m Row
6 – 50ft Shuttles w/ Burpee Box Jump Over at 25ft (24/20)
-rest 1:1-
Athletes Notes
Focus:
Each round should take the same amount of time across the 5 sets. The row should take around 60 seconds.
The burpees and shuttle run start with the athlete behind a 50ft line.
Athletes will run 25ft up to a box and complete a BBJO then continue to run to the end of the 50ft. They will cross the line with both feet and touch one hand on the floor and run back. Once they get back to the box they will perform another BBJO.
Athletes must be within 5 feet of the box before performing the burpee. It is 3 down and backs.
*REST 1:1 IS THE WORK:REST RATIO
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
6 Rounds for Time
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
Odd Rounds: 30ft Handstand Walk
Even Rounds: 3 Wall Walks
Athletes Notes
Focus:
Athletes should be treating this workout as skill building while under fatigue.
Athletes should scale the movements to allow for skill development.
If an athlete needs to scale both, they should heavily scale one movement and focus on the other.
The bike and step ups should be smooth and unbroken.
Hold the dumbbell anyway you want.
Handstand Walks can be scaled to 60ft Low Bear Crawl OR 3 Rower Plank Walk Outs
Wall Walks can be scaled to 3 Elevated Box Walks OR 3 Inchworm to Pushup with 2 push ups at the bottom each rep OR Modified Inchworm
Flow
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
30ft Handstand Walk
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
3 Wall Walks
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
30ft Handstand Walk
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
3 Wall Walks
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
30ft Handstand Walk
500/400m Bike Erg
12 Single DB Alternating Box Step-Ups (50/35) (24/20)
3 Wall Walks
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