Open Gym Strength and Conditioning – Bodybuilding

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THURSDAY OVERVIEW (No Measure)

Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.

Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.

Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)

Metcon (Time)

For Time:

120-90-60

Double Unders

40-30-20

Alt. Dumbbell Snatch (50/35)

Athletes Notes

Focus:

Athletes should look to ramp up intensity as the rounds go down in reps.

If an athletes can not complete double unders, they should complete 2x the reps as single unders.

The DB snatch weight should be something that athletes can do 20 reps unbroken.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Monostructural (4 Rounds for time)

4 sets: 1:1

Odd Sets:

15/12 Calorie Row

10 Burpee Box Get Overs (30/24)

15/12 Calorie Ski

Even Sets:

15/12 Calorie Ski

10 Burpee Box Get Overs (30/24)

15/12 Calorie Row

Athletes Notes

Focus:

Athletes should look for consistent sets across all 4.

The row and the ski should take the same amount of time.

The burpees should be consistent and pushing the pace but controlled to allow for consistent pacing across all machines.

The goal is the same or negative splits.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

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)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash