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 (Time)
For Time
3 Person Team
10000/8000m Bike Erg
5000/4000m Row
5000/4000m Ski
*All three working at the same time – switch as desired. Teams are allowed 1 of each machine type.
Athletes Notes
Focus: Consistent across each machine. This is a long machine workout and is not a sprint. Communicate with your team and choose manageable sets on each machine to keep the intensity high. The best is to use time and not distance.
Individual Version:
For time (switching as desired):
Accumulate
3500/2700m Bike Erg
1750/1350m Row
1750/1350m Ski
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (2 Rounds for time)
At 0:00
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Power Snatch (135/95)
-Rest until 15:00-
At 15:00
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Power Snatch (135/95)
Athletes Notes
Focus: Goal is consistency across both sets. If athletes can complete the second set faster than the first, that is the goal. The wall balls should be able to be unbroken if asked. Scale the weight, not the height if need be. The toes to bar should be small quick sets to avoid burnout. The power snatches should be a weight that can be done in very quick singles or doubles. Athletes should not push so hard that they burn out in the first set of 3 rounds.
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