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 (6 Rounds for reps)

6 Sets

1:30 AMRAP

20/16 Calorie Row

Max Double Unders in Remaining time

*1:30 min rest b/t sets*

Athletes Notes

Focus:

Goal is to complete the same amount of Double Unders each set.

The row should be fast. Athletes should be at a pace that is uncomfortable.

This is a great workout to work on Double Unders while under fatigue.

If you don’t have double unders, you can scale to single unders.

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

Metcon (Time)

10 Rounds

500/400m Bike Erg

5 Power Snatch (95/65)

Athletes Notes

Focus:

The first couple rounds should be a pacer. Get a feel for the workout and see how the workout should be attacked.

The middle rounds are where athletes hold the pace they decide and then the last couple rounds are all out.

Athletes should be uncomfortable and moving fast.

The barbell should be unbroken and the bike should be recovery pace.

Scale Barbell Power Snatch to Double Dumbbell Snatch 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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