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)

20 min AMRAP

200m Run

4-8-12-16-20-24-28….

Kettlebell Swings (70/53)

*every 50m is 1 rep

Athletes Notes

Focus:

Goal is steady pacing across each run.

The American Kettlebell Swing will build in reps as the workout goes on.

The weight should be something that athletes can do the first 3 rounds unbroken.

Athletes should not go unbroken but should have the ability to at the weight that they chose.

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

Metcon (Time)

For time:

4000/3200m Bike Erg

30 Box Jumps (30/24)

20 Power Snatches (155/105)

Athletes Notes

Focus:

This workout gives athletes the choice to break it up how they see fit.

Smaller sets and more rounds is the fastest way to go.

The bike should be smooth and at a pace that is faster than an active recovery but not so fast that it puts the athlete into a hole.

The box is higher than normal and should be respected.

The barbell is heavy. It should be a weight if asked to complete 3 touch and go, they could but should be doing singles the whole time.

If needed, complete Double Dumbbell Snatch instead of barbell power snatch

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