Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Mayhem Strength (4 Rounds for weight)
4 SETS
16-20 Alternating DB Shoulder Press (Moderate)
-Rest 1:00-
12 DB Bent Over (or Low Cable) Row (Moderate)
-Rest 2:00 b/t Sets-
(Score is Weight on Shoulder Press)
GOAL: RPE 7 | Back-to-back upper body days. Be mindful of the RPE 7 today, and keep the weight moderate following all the volume we did yesterday. Quality movement is key here while still working the shoulders and the lats.
Mayhem Bodybuilding (Checkmark)
1.) EMOM x 10 MINUTES
MIN 1 – Max Set Strict Pull-Up
MIN 2 – 12-20 Cal Row
(No Measure)
-Rest an Additional 2:00 b/t Part 1 & Part 2-
2.) EMOM x 8 MINUTES
MIN 1 – :45 Max Toes 2 Bar*
MIN 2 – 12-20 Cal Row
*Option for Strict T2B
(No Measure)
-Rest an Additional 2:00 b/t Part 2 & Part 3-
3) EMOM x 6 MINUTES
MIN 1 – :45 Max Distance Farmer’s Carry (Athlete Choice)
MIN 2 – 12-20 Cal Row
(No Measure)
GOAL: RPE 8 | The goal here is to breathe heavy and get a solid pump. For the row, pick a calorie target that will challenge you accordingly. We will see this once more this cycle, with the goal of increasing the calorie target next time you do it. Enjoy.