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:
100 Burpee Box Jump Overs (24/20)
–Every 2 min including at 0:00: 5 Shuttle Runs (25ft down + 25ft back is 1 rep)
Athletes Notes
Focus:
Goal is consistent pacing across every set.
The 5 shuttle runs should take less than a minute to complete.
The BBJO are going to get more difficult as time goes on.
Athletes should start at 70% effort and increase or decrease effort based on feel.
After the second set of burpees, athletes should be able to maintain the pace they chose.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
5 Rounds For Time:
200/160m Ski
10 Line Facing Burpees
10-8-6-4-2
Sandbag Cleans
Athletes Notes
Focus:
The focus is to increase the pace as the workout goes on.
The ski should be consistent and take less than a minute.
The burpees should be smooth and allow for the athlete to keep their heart rate down.
The sandbag cleans are the workout. Athletes should look to attack these and increase speed and cadence as the rounds go on.
Flow
200m Ski, 10 Line Facing Burpees , 10 Sandbag Clean to Shoulder
200m Ski, 10 Line Facing Burpees, 8 Sandbag Cleans
200m Ski, 10 Line Facing Burpees, 6 Sandbag Cleans
200m Ski, 10 Line Facing Burpees, 4 Sandbag Cleans
200m Ski, 10 Line Facing Burpees, 2 Sandbag Cleans
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