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)
1000/800m Row
20 Box Jumps (24/20)
1000/800m Ski
20 Box Jumps (24/20)
2000/1600m Bike Erg
20 Box Jumps (24/20)
Athletes Notes
Focus: Settle in early. This is a controlled workout. The machines should be smooth but at a pace that is slightly uncomfortable. The box jumps should be steady and not pushed so fast that the athletes can’t control their heart rate. The last machine and box jumps can be pushed hard.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (2×50/35)
Dumbbell Squats (2×50/35)
Dumbbell Bench Press (2×50/35)
*Women’s Calories (16-14-12-9-7-5)
Athletes Notes
Focus: Consistent pacing in this workout. The bike should be smooth and the dumbbells should be broken up early and often. The weight should be light enough that if you were asked to do the round of 15 unbroken for each movement you could. Now, do not go unbroken, but you should have the capacity for just 1 set of 15 reps with the weight you choose.
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