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)
3 rounds
800m Run
20 Burpee Box Jump Overs (30/24)
80 Air Squats
Athletes Notes
Focus: Goal is consistent pacing across all 3 rounds. If athletes can decrease their split times every round, that would be ideal. There is nothing in this workout that should hold anyone up and athletes should expect to be uncomfortable for all 3 rounds. Athletes will not fail a rep so keep moving.
Burpee Box Jump Over
Air Squats
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For time:
27-21-15-9
Dumbbell Thrusters (2×35/25)
5-4-3-2
Rope Climbs
Athletes Notes
Focus: Break early and often. Especially on the first 2 sets and then burn it down. Athletes should look to do quick sets of the thrusters and move smooth through the rope climbs.
Dumbbell Thruster
Rope Climb
If needed, scale the rope climbs to: 3 Strict Pull Ups , 5 Kipping Pull Ups , or 8 Ring Row for each rope climb.
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