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)
Partner
5 sets (each – you go, I go)
12/10 Calorie Assault Bike
60 Double Unders
12/10 Calorie Assault Bike
Individual Version:
5 sets:
12/10 Calorie Assault Bike
60 Double Unders
12/10 Calorie Assault Bike
-rest 1:1 between sets-
Athletes Notes
Partner Flow
1 partner is working, while 1 partner is resting. You will each do 5 sets of the workout.
Focus:
Athletes should go fast on the first assault bike but still be under control.
Keep the heart rate low enough to allow for unbroken double unders.
——-SUB THE DOUBLE UNDERS WITH 120 SINGLE UNDERS
The second bike should be a high intensity sprint.
Athletes should aim to finish each set within 5 seconds of each other.
Rest 1:1 means rest as long as the set takes you
See Scaling and Sub Document HERE for calorie conversion chart
Metcon (Time)
For time:
10-8-6-4-2
Strict Pull Ups
20-16-12-8-4
Push Ups
30-24-18-12-6
Air Squats
10-8-6-4-2
Single DB Box Step Over (50/35) (24/20”) (reps are total)
*16 min cap
Athletes Notes
Focus:
Athletes should aim to get faster as the workout progresses.
The reps get shorter so intensity should be raised. Athletes should avoid completing big sets to avoid burnout.
FLOW
10 Strict Pull Ups, 20 Push Ups, 30 Air Squats, 10 Single DB Box Step Overs
8 Strict Pull Ups, 16 Push Ups, 24 Air Squats, 8 Single DB Box Step Overs
6 Strict Pull Ups, 12 Push Ups, 18 Air Squats, 6 Single DB Box Step Overs
4 Strict Pull Ups, 8 Push Ups, 12 Air Squats, 4 Single DB Box Step Overs
2 Strict Pull Ups, 4 Push Ups, 6 Air Squats, 2 Single DB Box Step Overs
See Scaling and Sub Document HERE for sub 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