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)
For time:
600m Run
200/160m Row
500m Run
300/240m Row
400m Run
400/320m Row
300m Run
500/400m Row
200m Run
600/480m Row
Athletes Notes
Focus: Goal for this workout is to increase pace as the workout progresses. The run distance decreases and the row distance increases as athletes progress in this workout. The row will start to get difficult as the distances increase. Hold onto the pace and push to finish strong.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/12 Cal Assault Bike
10 Thrusters (115/85)
15/12 Cal Assault Bike
15 GHD Sit Ups
Athletes Notes
Focus: This is a long workout for assault bike and thrusters. The goal is to complete each bike in the same amount of time. Look at the RPMs or the watts and attempt to hold it for the duration. The thrusters should be a heavy unbroken set. If athletes want to break it early to keep the heart rate down, that is fine, but the weight should be light enough that athletes could go unbroken if asked. The GHDs should be smooth and unbroken the whole time.
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