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
()
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 (6 Rounds for time)
6 sets (1 set every 5 minutes)
Odd Sets:
15/12 Calorie Row
200m Run
15/12 Calorie Row
Even Sets:
15/12 Calorie Assault Bike
200m Run
15/12 Calorie Assault Bike
Athletes Notes
Focus: Goal is smooth pacing on both of these sets. Finishing within 3 seconds of every attempt should be the focus. There will be a time difference between the row sets and the bike sets but all bikes and all rows should be the same as each other. All of this should be a controlled sprint. Not so fast that athletes blow up but pushing the pace.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time)
Every 5:00 (4 sets)
16 Toes to Bar
8 Clean and Jerks (95/65)
16 GHDs
8 Clean and Jerks (95/65)
Athletes Notes
Focus: Goal is to control the heart rate and push to go unbroken for each of the movements. The barbell should be light enough that athletes can touch and go, and the TTB and GHD should be big sets to get those done. Again, pacing is important. Go faster each set. Do not blow up on set one and then slow way down with each set.
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