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 (2 Rounds for reps)
15 min AMRAP
3 rounds:
400m Run
500/400m Row
-into-
Max Burpees Over Rower
-rest 5 min-
15 min AMRAP
3 rounds:
500/400m Row
400m Run
-into-
Max Burpees Over Rower
Athletes Notes
Focus: The goal for this workout is to achieve the same amount of burpees on both sets. Pacing is key and should be done in a way that athletes can push the burpee pace. Each row should take 2 minutes or less. Each run should take 2 minutes or less as well. This should give you at least 3 minutes of burpees on each set.
Lateral Burpee Over Rower
Example Flow
On a 15:00 clock:
400m Run
500m Row
400m Run
500m Row
400m Run
500m Row
Max burpees over rower in remaining time
-rest 5:00-
On a 15:00 clock:
500m Row
400m Run
500m Row
400m Run
500m Row
400m Run
Max burpees over rower in remaining time
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
3 Rounds:
30 GHD Sit Ups
100ft Single Dumbbell Overhead Walking Lunge (50/35)
50ft Handstand Walk
Athletes Notes
Focus: Athletes should look to push the pace on this workout. The GHDs should be fast but not uncontrolled. Athletes should break the lunges up as needed. Athletes may switch arms whenever they like during the lunges. The handstand walk should be done as smoothly as possible. Attempt to set a pace on round 1 that you can hold for the next 2.
GHD Sit Up
Single Dumbbell Overhead Walking Lunge
Handstand Walk
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