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:
25/20 Calorie Ski (or Row)
100 Double Unders
25/20 Calorie Ski (or Row)
200 Single Unders
25/20 Calorie Ski (or Row)
100 Double Unders
25/20 Calorie Ski (or Row)
Athletes Notes
Focus:
The goal is to complete each ski in the same amount of time.
The double unders will be affected by the ski and should not be taken lightly.
If you cannot complete 100 double unders within 2 minutes, scale to a lower number of reps to stay under 2 minutes.
Scale 100 double unders to 150 single unders
Scale 200 single unders to 100 plate hops
Double Unders
Single Unders
Bumper Plate Hop On & Hop Off
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
10 Rounds
10/7 Cal Row
10 Single Dumbbell Box Step Ups (50/35) (24/20in)
15 Abmat Sit Ups
Athletes Notes
Focus:
Goal is consistent pacing across all 10 rounds.
As soon as an athlete finishes round 1, they should look at the clock and attempt to match that same score for each round.
The dumbbell can be held in any fashion for the step ups.
The sit ups start with the athlete making contact with the ground above the head and then finishes with touching their toes.
Single Dumbbell Box Step Up (any hold)
Sit Ups
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