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 (AMRAP – Rounds and Reps)

20 min Partner AMRAP (You Go – I Go)

4 Lateral Burpees Over Dumbbell

25ft Dumbbell Walking Lunges (50/35)

2-4-6-8-10.. Alternating Dumbbell Snatch (50/35)

25ft Dumbbell Walking Lunges (50/35)

4 Lateral Burpees Over Dumbbell

*scored by rounds plus reps (25ft lunge = 1 rep)

**Partner one will complete Round 1 with 2 DB Snatch. Partner two will complete Round 2 with 4 DB Snatch. Etc…

SEE INDIVIDUAL VERSION IN WORKOUT PREP NOTES

Athletes Notes

Focus:

The focus is supposed to be fast burpees, fast lunges, and smooth snatches.

You will get longer rest as the AMRAP goes on, so push the pace and see what you can hold.

You may hold the dumbbell however you want in the walking lunge

If you don’t have space to do a 25ft lunge, complete 8 alternating lunge reps in place.

Individual Version:

20 min AMRAP

4 Lateral Burpees Over Dumbbell

25ft Dumbbell Walking Lunges (50/35)

2-4-6-8-10… Alternating Dumbbell Snatch (50/35)

25ft Dumbbell Walking Lunges (50/35)

4 Lateral Burpees Over Dumbbell

-rest as long as each round takes you to complete-

FLOW

this is the flow for partner version

Partner 1 is working, while partner 2 is resting

Partner 1: 4 Lateral Burpees Over Dumbbell, 25ft Dumbbell Walking Lunges, 2 Alternating Dumbbell Snatch (50/35), 25ft Dumbbell Walking Lunges, 4 Lateral Burpees Over Dumbbell

-then switch and partner 2 works, while partner 1 rests-

Partner 2: 4 Lateral Burpees Over Dumbbell, 25ft Dumbbell Walking Lunges, 4 Alternating Dumbbell Snatch (50/35), 25ft Dumbbell Walking Lunges, 4 Lateral Burpees Over Dumbbell

-then switch and partner 1 works, while partner 2 rests-

Partner 1: 4 Lateral Burpees Over Dumbbell, 25ft Dumbbell Walking Lunges, 6 Alternating Dumbbell Snatch (50/35), 25ft Dumbbell Walking Lunges, 4 Lateral Burpees Over Dumbbell

…..keep repeating going back and forth added 2 reps to the snatches each time a partner goes.

Monostructural (Checkmark)

EMOM for 10 min:

200/160m Row

-rest 2 minutes

EMOM for 10 min:

12 Burpees Over the Rower

-rest 2 minutes-

EMOM for 10 min:

200/160m Row

**Scale if you are unable to maintain these meters/burpees in 45 seconds or less each time.

Athletes Notes

Focus:

Consistent pacing is important for this workout.

Each working set should be around :45 seconds.

Do not come out fast but do not get into a hole and take too long one minute and have to play catch up. Be consistent.

Flow

0:00 – 1:00 200/160m Row, rest in time remaining

1:00 – 2:00 Repeat row

2:00 – 3:00 Repeat row

3:00 – 4:00 Repeat row

4:00 – 5:00 Repeat row

5:00 – 6:00 Repeat row

6:00 – 7:00 Repeat row

7:00 – 8:00 Repeat row

8:00 – 9:00 Repeat row

9:00 – 10:00 Repeat row

10:00 – 12:00 REST

12:00 – 13:00 12 Burpees Over the Rower, rest in time remaining

13:00 – 14:00 Repeat Burpees

14:00 – 15:00 Repeat Burpees

15:00 – 16:00 Repeat Burpees

16:00 – 17:00 Repeat Burpees

17:00 – 18:00 Repeat Burpees

18:00 – 19:00 Repeat Burpees

19:00 – 20:00 Repeat Burpees

20:00 – 21:00 Repeat Burpees

21:00 – 22:00 Repeat Burpees

22:00 – 24:00 REST

24:00 – 25:00 200/160m Row, rest in time remaining

25:00 – 26:00 Repeat row

26:00 – 27:00 Repeat row

27:00 – 28:00 Repeat row

28:00 – 29:00 Repeat row

29:00 – 30:00 Repeat row

30:00 – 31:00 Repeat row

31:00 – 32:00 Repeat row

32:00 – 33:00 Repeat row

33:00 – 34:00 Repeat row

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

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