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 (4 Rounds for time ↓ shorter is better)
4 sets
200ft Sandbag Bear Hug Carry (150/100)
200m Run
200ft Sled Push (235/190)
200m Run
200ft Double Dumbbell Farmer Carry (2×100/70)
200m Run
-rest 2 minutes b/t sets-
Athletes Notes
Focus: Goal is consistent pacing on each round. Each set should take the same amount of time. The runs should be smooth and the carries/pushes should be modified to be attacked but not necessarily unbroken. This is a strongman monostructural piece for today.
Sandbag Bear Hug Carry
Sled Push
Double Dumbbell Farmer’s Carry
Metcon (Time)
For Time
5 Rounds
20 GHDs
60 Double Unders
20 Power Snatches (75/55)
Athletes Notes
Focus: Goal is consistent pacing across each round. The GHDs can be broken up into 2 sets at the beginning to avoid burnout. The double unders should be the active recovery for the workout. The snatches are lighter than normal and should be held onto for bigger sets. Do not come out and go unbroken in the first rounds if you can’t hold onto it.
GHD Sit Up
Double Under
Power Snatch
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