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 (3 Rounds for time)

3 rounds

15/12 cal Assault Bike

10 Burpee get over 12” object*

-Rest 1:00-

2 rounds

15/12 cal Assault Bike

10 Burpee get over 12” object*

-Rest 1:00-

1 round

15/12 cal Assault Bike

10 Burpee get over 12” object*

*3 – 45lb Hi-Temp Plates are equal to 11.25 inches and are acceptable for object height in this workout.

**score is total time to include rest

Athletes Notes

Focus: This is all about pacing. The 1-minute rests are traps. Athletes should pace the first 3 rounds like they are doing 6 rounds without rest. The next 2 rounds can be paced based on feel. They should be faster, but athletes should have an idea on pacing for these middle 2. The final round is emptying the tank. This should be your fastest round.

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

Metcon (Time)

For Time:

5 sets (1:1 work to rest)

250/200m Row

12 Toes to Bar

8 Alternating Dumbbell Snatch (100/70)

Athletes Notes

Focus: This is a Games-style workout. Athletes should pace this at an aggressive/unbroken pace with the 1:1 rest. The DB is heavy and should be respected, but it should be scaled to a weight that athletes can hold at a steady pace.

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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