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
6 minute AMRAP
10 Burpee Box Get Overs (30/24)
500/400m Row
10 Burpee Box Jump Overs (24/20)
500/400m Row
Max Burpees Over Rower in time remaining
-rest 2 min b/t sets-
Athletes Notes
Focus: This is supposed to be fast on the burpees and recover on the row. Keep each row at or below 2 minutes and learn to get comfortable being uncomfortable. The burpees should be pushed at a pace that is faster than what you would prefer.
On the burpee box get overs, athletes can use their hands to get up and over the box.
On the burpee box jump overs, athletes are not allowed to use their hands.
Make sure the seat of the rower is in the forward position prior to starting the burpees over the rower. Do not trip over the seat as you burpee over the rower.
Burpee Box Get Overs
Burpee Box Jump Over
Burpee Facing Rower
Metcon (Time)
For Time
5 Rope Climbs
50 Wall Balls (20/14)
25 Handstand Push Ups
50 Single Dumbbell Box Step Ups (50/35) (24/20)
25 Handstand Push Ups
50 Wall Balls (20/14)
5 Rope Climbs
Athletes Notes
Focus: This is a chipper and should be treated as a longer workout. Break everything up into small sets from the beginning. Athletes should aim to modify the workout to keep moving smooth throughout.
Rope Climb
Wall Balls
Kipping Handstand Push Up
Single Dumbbell Box Step Up
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