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)
5 Sets
20/16 Calorie Row
50 Double Unders
10 Burpees Over Rower
-rest 1:00 b/t sets-
Athletes Notes
Focus: Goal is to increase pace across all 5 sets. The row should take less than a minute, the double unders should take :30 and the burpees should take around :30 as well.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Distance)
16 min AMRAP
Team of 3:
Accumulate 150 Pull Ups
Max Sled Push (235/190)
*Score is total distance traveled with the sled (in feet)
*One person works on the pull ups while the other 2 are working on the sled. Once the pull ups are complete, all 3 athletes will work on the sled one at a time until the time is up. Teams must complete 150 pull ups for their sled score to be valid.
Individual version:
10 min AMRAP
Accumulate 50 Pull Ups
Max Sled Push (235/190)
Athletes Notes
In teams of 3, one person works on the pull ups while the other 2 are working on the sled. Once the pull ups are complete, all 3 athletes will work on the sled one at a time until the time is up. Teams must complete 150 pull ups for their sled score to be valid.
Focus: Athletes will split up the pull ups however they see fit. The sled should stay moving throughout the entire workout. The goal is smooth sets across each movement. The sled should be broken up early and often as well as the pull ups.
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