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 (5 Rounds for reps)
5 Sets:
3:30 min AMRAP
20 KB Swings (53/35)
300m Run
Max Burpee Box Jump Overs (24/20)
-rest 1:30 minute b/t sets-
Athletes Notes
Focus: Goal is a consistent number of BBJO on each set. In the first set, you will have a good amount of time and will feel fresh. Do not fall into the trap of going fast. Each set should aim to control the heart rate and be able to recover in the 90 seconds that you have as a break.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time ↓ Shorter is Better)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Athletes Notes
Focus: Goal is a controlled sprint for the bike to be able to get the muscle ups done as fast as possible. The second bike is at a burn-it-down pace. Athletes can scale to a burpee pull up if they don’t have bar muscle ups.
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