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)

3 sets

7:00 AMRAP

200m Run*

15 V-ups

10/8 cal Row

-Rest 3:00 between sets-

*50m = 1 rep (4 reps total)

**Begin workout where previous round ended (1 score for entire workout)

Athletes Notes

Focus: The goal is to complete the same amount of rounds on each set. The run and row should be taken at a moderate pace. The V-ups should be done unbroken or consistent sets across the entire 7 minutes. If an athlete can recover before coming back to the V-ups, they can push the pace there. If athletes know that they will be the sticking point, they should break it up early and often. Athletes will stop and start back where they left off. If an athlete has done 10 V-ups when the time stops, athletes will start the next set with their 11th V-up.

Metcon (Time)

2 Rounds

20/16 cal Assault Bike

10 Clean and Jerks (115/85)

20/16 cal Assault Bike

10 Power Snatch (115/85)

Athletes Notes

Focus: Goal is consistent pacing. The Assault bike should be fast but controlled. The barbell is just a way to break up the bike. The weight should be something that athletes can move for an unbroken set if asked. The goal should not be to go unbroken, but quick small sets or even singles. Athletes should keep their heart rate as low as possible and look to step on the gas on the last set of bike and snatches. The workout is only 2 rounds, so do not be afraid to start a little faster than you want.

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