Open Gym Strength and Conditioning – Bodybuilding

()

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)

Monostructural (Time)

For Time:

25/20 Calorie Ski

100 Double Unders

25/20 Calorie Ski

200 Single Unders

25/20 Calorie Ski

100 Double Unders

25/20 Calorie Ski

*If athletes cannot perform double unders use the following substitutions:

100 double unders = 150 single unders

200 single unders = 100 plate hops (10 lb Hi-temp)

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 an athlete is ok at double unders but can not complete 100 within 2 minutes, they should scale to a lower number of reps to take less than 2 minutes.

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

Metcon (Time)

For time:

10 Rounds:

10/7 Cal Row

10 Single Dumbbell Box Step Ups (50/35) (24″/20″)

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 athletes head and then finishes touching their toes.

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

()