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 (7 Rounds for time)
5 min run (easy/warmup pace)
-1 min walk-
3 sets:
400m RPE 7
-2 min rest/walk after each set-
3 sets:
200m RPE 9
-1:30 min rest/walk after each set-
1 set:
400m RPE 10
-2 min rest/walk-
5 min run (easy/cooldown pace)
Athletes Notes
Focus:
Goal is to hit your paces.
The 400m at the end is paced at the 200m pace.
You should have nothing left at the end of it.
Vary the pace in the 5 min warmup and cooldown runs. Do not just run super slow and then expect to run fast and feel good. Use that time to loosen up. If you need to stretch, feel free to do so as well.
Flow
5:00 run (easy/warmup pace)
1:00 walk
400m @ RPE 7
2:00 rest/walk
400m @ RPE 7
2:00 rest/walk
400m @ RPE 7
2:00 rest/walk
200m @ RPE 9
1:30 rest/walk
200m @ RPE 9
1:30 rest/walk
200m @ RPE 9
1:30 rest/walk
400m @ RPE 10
2:00 rest/walk
5:00 run (easy/cooldown pace)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For time:
200m-400m-600m-800m-1000m
Bike Erg
4-8-12-16-20
Toes to Bar
Athletes Notes
Focus:
Goal is to hold the same pace throughout the entire workout.
As the sets get bigger, athletes should have started at a pace that they can maintain for the largest set.
Quick 4s on T2B and steady pacing on the bike are acceptable.
Athletes should not burnout on the T2B.
It is easy to fall into a trap and go too fast with small sets at the beginning.
Scale Toes to Bar to Hanging Knee Raises or Sit Ups
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