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 time)
3 Sets
10 Burpee Box Jump Overs (24/20)
500/400m Row
10 Burpee Box Get Overs (30/24)
400m Run
-rest 1:30 between sets-
Athletes Notes
Focus: Goal is to increase speed each set. Athletes should attempt to find their breath on the machines while still pushing the pace. During the rest, athletes should focus on their breath and get their heart rate back down.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (5 Rounds for time)
5 sets (new set every 1:30)
250/200m Ski
Max Power Cleans (155/105)
-rest 1:30 b/t sets-
Athletes Notes
Focus: Goal is consistent sets across each. The cleans should be something that athletes can complete in a set of 5 unbroken if asked. They do not have to do that, but should be able to at the weight they choose. The ski is :60 or less. If athletes can’t hold that pace, they should scale to a distance they can maintain for that.
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