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)

Monostructural (AMRAP – Rounds and Reps)

20 min AMRAP

25/20 Cal Assault Bike

40yd Sled Push (145/135)

25/20 Cal Row

40yd Sled Push (145/135)

*Weight of sled is total weight (empty sled + weight added)

**Men add a 45lb plate and women add a 35lb plate after each round.

Athletes Notes

Focus:

Athletes should choose steady pace and approach this as a long workout and not a sprint.

The goal is to complete each row and bike around the same time each round.

The sled will slow down as the weight increases, but should be a steady pace throughout.

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

Metcon (Time)

For Time:

5-5-4-4-3-3-2-2-1-1

Power Snatch (135/95)

10-9-8-7-6-5-4-3-2-1

Burpee Box Get Overs (30″/24″)

Athletes Notes

Focus:

Goal is steady at the beginning and picking up intensity and speed as you get into the later rounds.

The snatches should be at a weight that makes the sets manageable but not unbroken every time.

The box get overs allow you to use your hands on the box.

A majority of the athlete must get over the top and now swing around the box.

Power Snatch – scale to Double Dumbbell Snatch if needed

Burpee Box Get Overs

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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