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
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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 (8 Rounds for time)
8 Sets
250/200m Row
10 Burpees Over Rower
-rest 1:1 b/t sets-
Athletes Notes
Focus: Goal is consistent pace across all 8 sets. The row should be completed at about 75%-80% effort. The burpees should be done at an aggressive pace. Be mindful of the seat as athletes jump over the rower. Get off the ground quick and get to the other side.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Reps)
20 min AMRAP (Partner version)
P1:
Max cal Bike Erg
P2:
25ft Handstand Walk
10 cal Air Runner (or 150m Run)
10 Heavy Wall Balls (30/20)
*Switch stations when one full round of HSW+run+WB is completed.
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Individual:
20 min AMRAP
20/16 cal Bike Erg
25ft HS Walk
10 cal Air Runner (or 150m Run)
10 Heavy Wall Balls (30/20)
Athletes Notes
Scoring notes
The handstand walk is 1 rep for every 5ft (every full walk is 5 reps).
The run is 1 rep for every cal or for every 15m (every full run is 10 reps).
One total round is 25 reps for the team version, or 45/41 reps for the individual version.
Add the total cals bike erg and total reps of all other movements for one score.
Focus: The goal is consistency across the entire 20 minutes. This is a great workout to practice handstand walking or handstand holds. Modify to a movement or distance that allows for athletes to build skill while under fatigue. The wall balls should be heavy but unbroken. The run should be smooth along with the bike.
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