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 (8 Rounds for time ↓ shorter is better)
Every 2:00 for 8 sets
Odd Sets: 16/12 cal Assault Bike
Even Sets: 200m Run
Athletes Notes
Focus:
Goal is to complete each set within 3 seconds of each other. i.e. If an athlete finishes the first run in 65 seconds, they should finish the second within a range of 62-68 seconds.
A controlled sprint is the pacing for this workout.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For time:
30 Clean and Jerks (135/95)
1000/800m Row
*Athletes may partition as needed. However, the row must be completed between rep 1 and rep 30 of the clean and jerks.
Athletes Notes
Focus:
Goal for this workout is steady pacing.
Athletes may choose the way that they partition this workout but must start the workout and end the workout with at least one clean and jerk.
Athletes should find a weight that they are more than comfortable with moving for 30 reps.
Power Clean and Jerk
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