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 (3 Rounds for reps)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max Shuttle Runs (50ft)
-rest 3:00 between sets-
Athletes Notes
Focus: Goal is to hit the same amount of shuttle runs each round. The row should be fast but controlled and the runs should be at a pace athletes don’t think they can hold onto. The turn is the most important part of the shuttle and should be the focus. Turn quickly and get back up to speed.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
400m Bike Erg
10 GHD
2-4-6-8-10…
Snatch (115/85)
*each 200m is 1 rep
Athletes Notes
Focus: Bike and GHDs will be unbroken and controlled. Athletes should pace this for something they can hold for longer than 15 minutes if they had to. The snatches should be quick singles or unbroken for the first few rounds – this is where athletes should make up their time and push the pace.
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