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 (Checkmark)
EMOM 30:00
Min 1: 150m Run
Min 2: 12/10 Calorie Bike Erg
Min 3: 50 Double Unders
Min 4: 10 Burpee Box Get Overs (30/24)
Min 5: Rest
Athletes Notes
Focus: The goal is consistent pacing across all rounds. The work should be no more than :45 seconds each minute. Scale each movement to something that you can complete before that time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
With a Partner
4 Rounds for Time
1000/800m Row
20 Clean and Jerks (115/85)
30 GHDs
Individual option:
4 Rounds for Time
500/400m Row
10 Clean and Jerks (115/85)
15 GHDs
Athletes Notes
Focus: The stimulus should be smooth and consistent across each round. Athletes may split up the movements however they see fit. The most efficient way is to split time on the rower and then quick sets on the barbell and GHDs.
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