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 (5 Rounds for time)
5 sets
500/400m Bike Erg
200m Run
-rest 3 minutes between each set-
Athletes Notes
Focus:
Athletes should push to complete each set in the same amount of time.
The goal is to push hard during each set.
The goal is to finish each individual movement in less than 2 minutes.
See Scaling and Sub Document HERE for calorie conversions if needing to use a different machine.
Metcon (3 Rounds for time)
3 Sets (1 set every 8:00)
21-15-9 (women: 16-12-6)
Calorie Ski
12-9-6
Box Jump Overs (30/24)
Athletes Notes
Focus:
Effort should be the same across all 3 sets.
Athletes should be able to control their breathing and heart rate through the first 21 and 15 calories of each set.
The athletes should be able to push hard through the 9 calories and the final 6 box jump overs.
Flow (mens calories)
0:00 – 8:00
21 Calorie Ski, 12 Box Jump Overs, 15 Cal Ski, 9 Box Jump Overs, 9 Cal Ski, 6 Box Jump Overs
Rest for the remaining time
8:00 – 16:00
21 Calorie Ski, 12 Box Jump Overs, 15 Cal Ski, 9 Box Jump Overs, 9 Cal Ski, 6 Box Jump Overs
Rest for the remaining time
16:00 – 24:00
21 Calorie Ski, 12 Box Jump Overs, 15 Cal Ski, 9 Box Jump Overs, 9 Cal Ski, 6 Box Jump Overs
See Scaling and Sub Document HERE for calorie conversions if needing to use a different machine / running sub.
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