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 (2 Rounds for reps)
12 min AMRAP
3-6-9-12… (female 2-4-6-8…)
Calorie Bike Erg
25-50-75-100ft…
Sandbag Bear Hug Carry (150/100)
-rest 3:00-
12 min AMRAP
3-6-9-12… (female: 2-4-6-8…)
Calorie Ski
25-50-75-100ft…
Sled Push (190/145)
*Each 25ft section of sandbag carry/sled push = 1 rep
Athletes Notes
Focus: The goal is to move consistently for the entire 12 minutes. The machines are supposed to be a recovery and athletes should aim to push the carry and the sled. Each implement is heavy but should not be so heavy that athletes have to break every 25ft.
Sandbag Bear Hug Carry
Sled Push
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
*10 GHD Sit Ups after each set
Athletes Notes
Focus: The goal is to sprint the runs and recover on the GHDs. If athletes have not been consistently doing GHDs, they should scale the number or complete abmat sit ups instead. Each shuttle run is 25ft down and 25ft back for 1 rep.
Shuttle Run
GHD Sit Up
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
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