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 (6 Rounds for reps)
6 Sets
1:30 AMRAP
20/16 Calorie Row
Max Double Unders in remaining time
-rest 1:30 min b/t sets-
Athletes Notes
Focus:
Goal is to complete the same amount of double unders each set.
The row should be fast. Athletes should be at a pace that is uncomfortable.
This is a great workout to work on double unders while under fatigue.
If you don’t have double unders, you can scale to single unders.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
10 Rounds
500/400m Bike Erg
5 Power Snatch (95/65)
Athletes Notes
Focus:
The first couple rounds should be a pacer. Get a feel for the workout and see how the workout should be attacked.
The middle rounds are where athletes hold the pace they decide and then the last couple rounds are all out.
Athletes should be uncomfortable and moving fast.
The barbell should be unbroken and the bike should be recovery pace.
Scale Barbell Power Snatch to Double Dumbbell Snatch if needed
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