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 (Time)
Accumulate 150/120 Calories on Row, Bike Erg, and Ski Erg.
*Athletes can switch machines whenever they desire. The workout is over when 150/120 calories is achieved on each of the 3 machines.
Alternate options if a machine is unavailable:
110/90 cal Assault Bike
90/70 cal Echo Bike
1500m Run
Athletes Notes
Focus:
Athletes should focus on staying consistent pacing throughout.
This workout is going to allow athletes to break up the calories between the machines however they desire.
Smaller and faster sets will allow for the athlete to keep the intensity high throughout the entire workout.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds & Reps)
12 min AMRAP
15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
15 GHD Sit Ups
Athletes Notes
Focus:
Athletes should aim to hold a steady pace throughout the entire workout.
Wall balls and kettlebell weight should be light enough that athletes could go unbroken. However, athletes should strategically break up both movements so they can stay consistent throughout the entire 12 minutes.
A goal within the workout should be to complete the same if not more repetitions in the second half than the first half of the AMRAP.
Wall Balls
scale to Thruster with empty barbell
American Kettlebell Swing
GHD Sit Up
scale to Strict 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