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 (AMRAP – Rounds and Reps)
21 min AMRAP
15/12 cal Assault Bike
5 Shuttle Run (50ft)
1-2-3-4-5….
Burpee Box Get Overs (48/42)
Athletes Notes
Focus: Goal is consistent pacing across the 21 minutes. The time is long and athletes should account for that before starting the workout. The bike should be smooth with a 70% effort at the start and athletes can increase the pace as the workout progresses. The run should be controlled with quick turnarounds at the lines. Focus on the turns! The burpees won’t be an issue at the beginning but will add up quickly as the workout progresses.
FLOW
On a 21:00 clock, complete as many rounds+reps as possible of:
15 cal Assault Bike
5 Shuttle Run
1 BBGO
15 cal Assault Bike
5 Shuttle Run
2 BBGO
15 cal Assault Bike
5 Shuttle Run
3 BBGO
…etc. adding 1 rep to the Burpee Box Get Overs each time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
Athletes Notes
Focus: This is all about pacing. Athletes should break up toes to bar in manageable sets from the beginning. Athletes can always increase set sizes but shouldn’t start out with sets that are too big and blow up. The front squats should be at a weight that is unbroken. There is no rest between rounds.
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