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.
Metcon (Time)
20-16-12-8-4
Alternating Dumbbell Hang Clean and Jerk (50/35)
*50ft Single Dumbbell Walking Lunge after each set
Athletes Notes
Single Dumbbell Hang Power Clean and Jerk
Single Dumbbell Front Rack Walking Lunge
Focus: Athletes should attempt to hold onto the DB for the entire workout. Using the lunge as a rest and to relax the grip there. Hook grip and chalk up. If athletes choose to break, they should break when they choose and not because they have reached failure.
Monostructural (6 Rounds for time)
6 Sets
5x50ft Shuttle Run
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski
-rest 1:1 b/t sets-
Athletes Notes
Shuttle Run
Burpee Box Jump Over
Focus: Goal is consistent sets across the entire workout. Set 1 will be fast because athletes are fresh. The second set should be the pacer set. The score from sets 2 through 6 should be the same. Athletes should focus on this for today. Athletes should find where they can breathe and move smoothly through that section.
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