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 (Time)
3 person Team
10,000/8000m Bike Erg
5000/4000m Row Erg
5000/4000m Ski Erg
*Each team gets one of each type of machine, and all 3 athletes can work on separate machines at the same time, switching whenever they choose as a team.
SEE WORKOUT NOTES FOR INDIVIDUAL VERSION
Athletes Notes
Focus
Athletes should aim to hold consistent pacing across all 3 machines.
You are accumulating total meters on all machines. You can choose to switch every x minutes or x meters, however you wish.
Individual Version
If performing the workout solo, complete 1/3 of the meters in any order you choose.
3333m/2667m Bike Erg
1667/1333m Row Erg
1667/1333m Ski Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
30/24 Cal Assault Bike
-into-
5-4-3-2-1
Wall Walks
*100ft Dumbbell Farmer Carry after each set (2×100/70)
-into-
30/24 Cal Assault Bike
Athletes Notes
Focus
Athletes should focus on consistent pacing on each of the assault bike sets.
They should pace the first bike but hammer down on the second.
The focus of the wall walks is smooth throughout each of the sets and increase the speed as they get shorter.
The farmer carry should be active recovery and heavy, but you should be able to complete 50ft unbroken at the weight that is chosen.
FLOW
30/24 Cal Assault Bike
5 Wall Walks
100ft Farmer Carry
4 Wall Walks
100ft Farmer Carry
3 Wall Walks
100ft Farmer Carry
2 Wall Walks
100ft Farmer Carry
1 Wall Walk
100ft Farmer Carry
30/24 Cal Assault Bike
See Scaling doc below for Calorie conversion chart if using a different machine or running
Wall Walk sub options include completing a wall walk as far up the wall as you feel comfortable OR Elevated Box Walks OR Inchworm with Double Push Up
Double Dumbbell Farmer’s Carry —-> if you don’t have the space to do 100ft, then you can complete 40 seconds of Double Dumbbell Farmer’s Carry Marches
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