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 (Time)

For Time:

1000m – 750m – 500m – 250m Row*

25 – 20 – 15 – 10 Burpees Over the Rower

*Women’s Row Distances: 800m – 600m – 400m – 200m

**See Workout Prep Notes for Flow

Athletes Notes

Focus:

Athletes should increase speed with each round.

As each row gets shorter, RPE should increase.

Athletes should focus on their 500m split times and attempt to lower them each time.

The burpees should be done smoothly.

Athletes should focus on stepping up with each rep with the outside foot and breathing out as they push off the ground and jump over the rower.

Flow

MEN:

1000m Row, 25 Burpees Over the Rower, 750m Row, 20 Burpees Over the Rower, 500m Row, 15 Burpees Over the Rower, 250m Row, 10 Burpees Over the Rower

WOMEN:

800m Row, 25 Burpees Over the Rower, 600m Row, 20 Burpees Over the Rower, 400m Row, 15 Burpees Over the Rower, 200m Row, 10 Burpees Over the Rower

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

Metcon (Time)

3 Person Team

75 Synchro Burpees to Plate (2-person synchro – 10lb hi-temp plates)

90 Clean and Jerks (135/95) (split reps – 1 bar)

75 Synchro Burpees to Plate (2-person synchro – 10lb hi-temp plates)

1 Person version:

50 Burpees to a plate (10lb hi-temp plates)

30 Clean and Jerks (135/95)

50 Burpees to a plate (10lb hi-temp plates)

Athletes Notes

Focus:

Communication is the focus for the athletes in this workout.

Finding a rhythm for the 2 working and a switch is important.

The goal is steady on the burpees.

The barbell should be moved with purpose but with composure, and then the last set of burpees should be at a fast pace.

Burn it down on that last set.

Scaling

Scale the Barbell Clean and Jerks to Dumbbell Clean and Jerks if needed!

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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