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 (Calories)

3 Person Team

24 min AMRAP

Every 2:00 (including 0:00)

6 synchro burpees over line (3 person)

P1: Max Bike Erg Cal in remaining time

P2: Max Row Cal in remaining time

P3: Max Ski Erg Cal in remaining time

*At 0:00, teams will perform 6 synchro burpees over line and then move to machines. Athletes will accumulate calories through the remainder of the 2:00 before returning to burpees and then switch machines.

*Scored by total calories from all machines (1 total score)

INDIVIDUAL VERSION:

Perform as written, switch machines every 2 minutes and multiply score by 3

Athletes Notes

Focus:

Goal is consistent calories across each machine.

Athletes are working consistently for 24 straight minutes and should pace accordingly.

The burpees should be done smooth and consistent.

Each partner will feel like they are the slow one and will push at a pace that is above their fitness level.

The other partners will see this and increase their speed and effort as well resulting in a cycle of increasing speed with each person. This should be communicated before and athletes should communicate with how they feel and the slowest athlete should dictate the pace.

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

Metcon (Time)

For Time:

3 Rounds

50 Air Squats

30 Barbell Shoulder to Overhead (75/55)

10 – 50ft Shuttle Runs (25+25)

Athletes Notes

Focus:

Athletes should attempt to increase speed across all 3 rounds.

The first round is a pacer round, and should be used as a feeler for how the workout will go.

The second round should be adjusted to allow for a pace to increase speed where they feel good and control their heart rate and breathing the best they can.

The last round should be all out.

Athletes should pace to allow for a hard push at the end to achieve the best result.

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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