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 (5 Rounds for time)
5 sets (new set every 6:00)
300m Run
300/240m Ski
300m Run
Athletes Notes
Focus:
Goal is consistent pacing across all 5 sets.
The run should be fast but not uncontrollable.
The ski should be treated as a time to give your legs a break but should not be active recovery.
The first round should be the slowest.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
3 Rounds:
21/16 Calorie Row
15 Toes to Bar
9 Front Squats (185/125)
Athletes Notes
Focus:
The focus is smooth rounds.
The row should be smooth.
The TTB should be consistent sets. Break early and often.
The front squats should be taken from the ground and done at a weight that could be completed unbroken if asked. Athletes should start at 70% effort and increase each round.
Toes to Bar can be scaled to Hanging Knee Raises or V-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