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:

100 Burpee Box Jump Overs (24/20)

Every 2 min including 0:00

5 Shuttle Runs (25ft down/25ft back is 1 rep)

Athletes Notes

Focus:

Goal is consistent pacing across every set.

The 5 shuttle runs should take less than a minute to complete.

The BBJO are going to get more difficult as time goes on.

Athletes should start at 70% effort and increase or decrease effort based on feel.

After the second set of burpees, athletes should be able to maintain the pace they chose.

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

Metcon (Time)

5 Rounds For Time:

200/160m Ski

10 Burpee over line (line facing)

10-8–6-4-2

Sandbag Cleans

Athletes Notes

Focus:

The focus is to increase the pace as the workout goes on.

The ski should be consistent and take less than a minute.

The burpees should be smooth and allow for the athlete to keep their heart rate down.

The Sandbag Clean over the Shoulder are the workout. Athletes should look to attack these and increase speed and cadence as the rounds go on.

Flow

200m Ski, 10 Burpee over line, 10 Sandbag Cleans

200m Ski, 10 Burpee over line, 8 Sandbag Cleans

200m Ski, 10 Burpee over line, 6 Sandbag Cleans

200m Ski, 10 Burpee over line, 4 Sandbag Cleans

200m Ski, 10 Burpee over line, 2 Sandbag Cleans

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