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 (AMRAP – Rounds and Reps)
30 min AMRAP
300/250m Ski
30 Double Unders
300/250m Row
30 Double Unders
3 Burpee Box Get Overs (48/42)*
*Increase the BBGO by 3 reps every round. 3-6-9-12-15-18 etc.
*Each machine is worth 5 reps (every 60/50m is 1 rep). One complete round is 70 reps + BBGO.
Athletes Notes
Double Under
Burpee Box Get Overs
Focus: Goal is consistent pacing through the entire 30 minutes. This is a longer workout and should be paced accordingly. Do not come out of the gate hot and expect to hold on.
Each double under set should be unbroken if you can. Be aware of the volume of jumping that will happen during this workout. If you are completing single unders, do not double the reps – complete 45 singles instead.
BBGO will increase by 3 reps each set. Athletes may use their hands to get up and over the box. Attempt to keep a majority of your body going over the box.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
Open 11.2
15 min AMRAP
9 Deadlifts (155/105)
12 Hand Release Push Ups
15 Box Jumps (24/20)
Athletes Notes
Focus: This is a fun old Open workout. Enjoy your time in this 15 minutes of history in the CrossFit space.
The deadlifts should be unbroken. It should not be a heavy weight for athletes.
The push ups should be done in small quick sets to avoid burnout.
The box jumps should be as efficient as possible.
Find a spot to breathe in this workout and relax there. Push the other movements to get them done. Watch the clock and pace this at an uncomfortable pace.
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