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 calories)
7 min AMRAP
50/40 cal Assault Bike
Max cal Row
-rest 3:00-
7 min AMRAP
50/40 cal Row
Max cal Assault Bike
Athletes Notes
Focus: Goal is to consistently move throughout the 7 minutes of work. Use RPE as a guide for this and look to empty the tank on the back half of this workout. The buy-ins should be at a pace that is intense but not unbearable. If athletes go faster, they will have more time to get max calories.
Scaling and Substitution Movement Document
Metcon (Calories)
Partner
20 min AMRAP
P1: Max cal Bike Erg
P2:
4 50ft Shuttle Runs (25 ft down + 25 ft back)
8 Box Jumps (24/20)
16 Alternating DB Snatch (50/35)
* For every round of the 4/8/16 triplet that is completed by the team, add an additional 10 calories to the team’s total Bike Erg score.
Athletes Notes
Individual version
20 min AMRAP
Max cal Bike Erg
Every 3 minutes (including at 0:00):
4 50ft Shuttle Runs (25 ft down + 25 ft back)
8 Box Jumps (24/20)
16 Alternating DB Snatch (50/35)
*this will start your last set at the 18 minute mark.
Focus: Goal is to push the bike. Athletes can use the second part as an active recovery from the bike. This will allow the most amount of calories to be gained on the bike. As long as each partner gets more than 10 calories per attempt on the bike, they should be able to achieve the best score possible.
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