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 (Calories)
Partner
16 min AMRAP
Max Calorie Air Bike
*Starting at 0:00, every 2 minutes perform 5/5 yard – 10/10 yard – 15/15 yard shuttle run together.
**Athletes may switch at any point on the machine.
Athletes Notes
Focus: Athletes start with a shuttle run. Both athletes will run at the same time and will have one machine between them. They may switch on that machine whenever they want within the 2 minute work periods as long as they both have completed the run first. This is a pacing workout and the calories that teams get in the first 2 minutes should match the rest of the 2 minute periods.
For the run: athletes will run together 5 yd down, 5 yd back, 10 yd down, 10 yd back, 15 yd down, 15 yd back.
5-10-15 Shuttle Run
Individual option:
16 min AMRAP
Max Calorie Air Bike
*Starting at 0:00, every 2 minutes perform 5/5 yard – 10/10 yard – 15/15 yard shuttle run
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time)
4 Sets (new set every 4:00)
25 Double Unders
250/200m Row
25 Double Unders
15 GHDs
25 Double Unders
10 Deadlifts (185/115)
Athletes Notes
Focus: Goal is consistent times across all 4 sets. Everything should be unbroken and smooth. Athletes should focus on having negative splits and transition quickly on this workout.
Double Under
GHD Sit Up
—sub V-Ups if no GHD is available
Deadlift
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