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 (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
P1: 10/7 Cal Bike Erg
P2: 10/7 Cal Row
P3: 10/7 Cal Ski
*After all machines are completed, team will complete a 5/5yd – 10/10yd – 15/15yd synchro shuttle run and then switch machines
**All partners start on a different machine at the same time. When all machines are completed, team of 3 will perform shuttle run together
Athletes Notes
Individual:
20 min AMRAP
10/7 Cal Bike Erg
5-10-15yd Shuttle Run
10/7 Cal Row
5-10-15yd Shuttle Run
10/7 Cal Ski
5-10-15yd Shuttle Run
Focus: The goal is controlled pacing across each of the machines. The shuttle run should also be smooth. The machines should take less than :45, and the shuttle run should take less than :40. At the 10-minute mark, attempt to beat your first half score by going faster on the second half.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
21-18-15-12-9-6
Deadlifts (185/125)
GHD Sit Ups
Athletes Notes
Focus: This should be close to unbroken on both movements. The first 2 sets of deadlifts can be split into 2 sets, but after that, they should be pushed to be done as quickly as possible. The GHDs should be smooth but unbroken if possible.
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