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 (7 Rounds for calories)
7 sets
3:00 AMRAP
5 Burpee Box Jump Overs (24/20)
10/8 cal Row
5 Burpee Box Jump Overs (24/20)
Max calorie Bike Erg in remaining time
Athletes Notes
Goal is to complete the same amount of calories on each bike erg set.
The burpees and rower should be smooth and consistent across each of the 7 sets.
Athletes will have a lot of time on the bike and should settle into a pace that is comfortable and maintainable across the entire time.
Burpee Box Jump Over
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
3 Rounds for Time
50 Air Squats
30 Shoulder to Overhead (75/55)
10 Shuttle Runs (50ft)
Athletes Notes
Athletes should attempt to increase speed across the 3 rounds.
The first round is a pacing round, and should be used as a feeler for how the workout will go.
The second round should be adjusted to allow for a speed where they feel good and control their heart rate and breathing the best they can.
The last round should be all out. Allow for a hard push at the end to achieve the best result.
Air Squats
Push Press or Push Jerk
Shuttle Run – one 50ft rep is 25ft down + 25ft back
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