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)
For Time
1000/800m Row
25 Burpees Over Rower
750/600m Row
20 Burpees Over Rower
500/400m Row
15 Burpees Over Rower
250/200m Row
10 Burpees Over Rower
Athletes Notes
Focus:
Athletes should increase speed with each round. As each row gets shorter, RPE should increase.
Athletes should focus on their 500m split times and attempt to lower them each time.
The burpees should be done smoothly. Athletes should focus on stepping up with each rep with the outside foot and breathing out as they push off the ground and jump over the rower.
Lateral Burpee Over Rower
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
3 Person Team
75 Synchro Burpees to Plate (2 people working – 10lb bumper)
90 Clean and Jerks (135/95) (1 bar – split reps as desired)
75 Synchro Burpees to Plate (2 people working – 10lb bumper)
Individual Version:
50 Burpees to Plate (10lb bumper)
30 Clean and Jerks (135/95)
50 Burpees to Plate (10lb bumper)
Athletes Notes
Focus:
Communication is the focus for the athletes in this workout.
Finding a rhythm for the 2 working and the switch is important.
The goal is steady on the burpees.
The barbell should be moved with purpose but with composure, and then the last set of burpees should be at a fast pace.
Burn it down on that last set.
Burpee to Plate
Power Clean and Jerk
scale to Dumbbell Power Clean and Push Jerk if needed
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