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 (8 Rounds for reps)
For Distance:
Row 1:00 (test round) – Record monitor distance
-into-
8 x 1:00 Row (rest 30 seconds b/t round)
Reset the monitor each round and COVER the monitor so it cannot be seen while working. Your goal is to match the same distance that you rowed in the initial test round WITHOUT watching the monitor. For each round, record the number of meters you are over or under from the test round. Ex. if you rowed 500 meters in the test rounds and 505m (or 495m) in round 1 of 7, you would score 5. Add the scores from each of the 7 rounds and perform that number of reps in burpees (Max of 50 penalty burpees)
*Scored by your number of penalty reps each set.
Athletes Notes
Focus:
The purpose of this workout is to focus on pacing.
The effort that is applied during the 1st round should be around a 60-70% effort and repeatable across all rounds.
Even though athletes can watch the monitor in the first round, they should focus on getting a “feel” for the pacing so that they can repeat the effort once the monitor is covered.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For Time:
300m Run
15 Clean and Jerks (135/95)
300m Run
12 Clean and Jerks (135/95)
300m Run
9 Clean and Jerks (135/95)
300m Run
6 Clean and Jerks (135/95)
Athletes Notes
Focus:
Athletes should focus on maintaining a pace that is maintainable across each of the 4 runs.
The barbell weight should be something if asked to touch and go 5-8 reps on, athletes should be able to do so. However, athletes do not have to touch and go any reps. Quick singles are a great strategy for this workout.
The goal is to start at 80% effort and increase speed as the workout progresses.
Power Clean + Push Jerk
—-if needed, scale to Dumbbell Power Clean and Push Jerk
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