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 (Time)
For Time:
25/20 Calorie Ski
100 Double Unders
25/20 Calorie Ski
200 Single Unders
25/20 Calorie Ski
100 Double Unders
25/20 Calorie Ski
*If athletes cannot perform double unders use the following substitutions:
100 double unders = 150 single unders
200 single unders = 100 plate hops (10 lb Hi-Temp plate)
Athletes Notes
Focus:
The goal is to complete each ski in the same amount of time.
The double unders will be affected by the ski and should not be taken lightly.
If an athlete is ok at double unders but can not complete 100 within 2 minutes, they should scale to a lower number of reps to stay under 2 minutes.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For time:
10 Rounds:
10/7 Cal Row
10 Single Dumbbell Box Step Ups (50/35) (24″/20″)
15 Abmat Sit Ups
Athletes Notes
Focus:
Goal is consistent pacing across all 10 rounds.
As soon as an athlete finishes round 1, they should look at the clock and attempt to match that same score for each round.
The dumbbell can be held in any fashion for the step ups.
The sit ups start with the athlete making contact with the ground above the head and then finishes with touching their toes.
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