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 (3 Rounds for distance)
10 min EMOM
200/160m Row
-rest 1 min-
10 min EMOM
200/160m Ski
-rest 1 min-
10 min EMOM
400/320m Bike Erg
*score is lowest meters completed on each machine. Highest score possible is 200/160 for Row and Ski and 400/320 for Bike Erg
Athletes Notes
Focus: Goal is to complete the machine in 50 seconds or less. Athletes should reset the monitor every minute. Do not use roll over meters.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time ↓ shorter is better)
4 sets (new set every 4:00)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Clean (155/105)
Athletes Notes
Focus: Each round should not take longer than 3 minutes. Athletes should move smooth through the double unders – or if needed, they can perform 100 singles. The BBGOs should be at a height that athletes can move through all 10 reps without stopping. The barbell should be done as quick singles. Scale to a weight that allows that.
Double Under
Burpee Box Get Overs
Power Clean
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