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 (AMRAP – Rounds and Reps)
3 sets
7:00 AMRAP
200m Run
15 V-Ups
10/8 cal Row
-Rest 3:00 between sets-
*For scoring purposes, 50m run = 1 rep (4 reps total)
**Begin workout where previous round ended. Keep 1 total score for entire workout.
Athletes Notes
Focus: The goal is to complete the same amount of rounds on each set. The run and row should be taken at a moderate pace. The V-ups should be done unbroken or in consistent sets across the entire 7 minutes. If an athlete can recover before coming back to the V-ups, they can push the pace there. If athletes know that they will be the sticking point, they should break it up early and often.
Athletes will start back where they left off for each AMRAP. For example, if an athlete has done 10 V-ups when the time stops, athletes will start the next set with their 11th V-up.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
2 Rounds
20/16 cal Assault Bike
10 Clean and Jerks (115/85)
20/16 cal Assault Bike
10 Power Snatch (115/85)
Athletes Notes
Focus: Goal is consistent pacing. The Assault bike should be fast but controlled. The barbell is just a way to break up the bike. The weight should be something that athletes can move for an unbroken set if asked. The goal should not be to go unbroken, but quick small sets or even singles. Athletes should keep their heart rate as low as possible and look to step on the gas on the last set of bike and snatches. The workout is only 2 rounds, so do not be afraid to start a little faster than you want.
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