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)
Every 4:00 for 5 sets
300/240m Row
200m Run
10 Burpees Over the Rower
Athletes Notes
Focus: Athletes should move at a moderate to high intensity across the sets. The row and run should be smooth and the burpees should be fast. The goal is to match times across all sets.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (7 Rounds for time)
3 Person Team
7 sets (each)
150/120m Ski
10 GHD
50yd Sled Push (empty)
*Waterfall start – next partner starts when the sled begins moving
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Individual version:
7 sets
150/120m Ski
10 GHD
50yd Sled Push
-rest 2:30 b/t sets-
Athletes Notes
Focus: This is a high-intensity workout. The goal is consistent sets across all 7 sets. Athletes should go unbroken on each movement and should be aiming to go fast. The sled should be something athletes can run with.
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