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)
Accumulate
150/120 cal Row
150/120 cal Bike Erg
150/120 cal Ski Erg
*Athletes can switch whenever they desire. The workout is over when 150/120 calories is achieved on each of the 3 machines.
Athletes Notes
Focus: Athletes should focus on staying consistent pacing throughout. This workout is going to allow athletes to break up the calories between the machines however they desire. Smaller and faster sets will allow for the athlete to keep the intensity high throughout the entire workout.
Scaling and Substitution Movement Document
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
15 GHD Sit Ups
Athletes Notes
Wall Balls
American Kettlebell Swing
GHD Sit Up
Focus: Athletes should aim to hold a steady pace throughout the entire workout. Wall balls and kettlebells should be light enough that athletes could go unbroken. However, athletes should strategically break up both movements so they can stay consistent throughout the entire 12 minutes. A goal within the workout should be to complete the same (if not more) repetitions in the second half than the first half of the AMRAP.
Scaling and Substitution Movement Document
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