Crossfit Lillington – Mayhem Affiliate – Bodybuilding
()
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)
With a partner:
5000m Row*
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch
See prep notes for Individual Version
Athletes Notes
Focus:
Goal is increased pacing on the row.
Athletes should look to hold 2 minutes back and fourth at a slightly uncomfortable pace.
The double unders should take less than a minute and this will give athletes over a minute of rest before getting back on the rower.
Complete 100 Single Unders if you don’t have double unders yet
Individual:
5 sets:
500m Row
50 Double Unders
*rest 60 seconds between sets
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
100m Run
1-2-3-4-5-6. . .
Wall Walks
*For scoring purposes, each 50m of the run = 1 rep
Athletes Notes
Focus:
Goal is steady pacing on the run.
It should be a pace athletes can hold for the entire 15 minutes.
The wall walks will start to add up early on in this workout. They should be steady from the beginning.
Wall Walk
—-scale to Elevated Box Walks or Inchworm with Double Push Up 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