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:
300/240m Row
300ft Walking Lunge
300/240m Row
250ft Walking Lunge
300/240m Row
200ft Walking Lunge
300/240m Row
150ft Walking Lunge
300/240m Row
100ft Walking Lunge
300/240m Row
Athletes Notes
Focus: Goal is consistent pace on the rows. The lunges get shorter and should increase in pace as athletes go longer in this workout. It is just bodyweight, and should be a place athletes can push. 25ft sections or 50ft sections would be best for these distances.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (2 Rounds for reps)
7 min AMRAP
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
-rest 3 min-
7 min AMRAP
10 Toes to Bar
10 Wall Ball (20/14)
Athletes Notes
Focus: Goal is smooth rounds for the entire 7 minutes. The barbell is light and should be unbroken. The burpees should be smooth, and the focus should be on controlling the heart rate. On the second AMRAP, athletes should break up the T2B into something that can be held the whole time. The wall balls should be unbroken for the entire workout.
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