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 (10 Rounds for time)

Every 3 minutes for 10 sets:

300/240m Ski

6 Burpee Box Jump Overs (30/24)

Athletes Notes

Focus: Goal is consistent rounds. The Ski should take less than :90 seconds. After that, the burpees should be done at a pace that is uncomfortable. The goals is to have close to around 2 minutes of work and 1 minute of rest.

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

Metcon (Score Part B Here) (AMRAP – Reps)

Part A

For Time:

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Air Bike

*Both working at the same time, switch when both are completed

-immediately after-

Part B

3 min AMRAP

Max Bar Muscle-ups in the remaining time between partners

—–

Individual:

5 Rounds for time:

15 Dumbbell Bench Press (50s/35s)

15/12 Calorie Air Bike

-into-

3 min AMRAP

Max Bar Muscle Ups

Athletes Notes

Focus: The bench and the bike should take teams around the same amount of time. Athletes should choose a weight for the bench that allows for the bench to be completed in 2 sets or less. The bike should be done at a slightly uncomfortable pace. The muscle ups should be broken up quickly and in small sets. 3 minutes is a long time to complete 1 movement and should be paced accordingly.

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

Metcon (Score Part B Here) (AMRAP – Reps)

Part A

For Time:

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Air Bike

*Both working at the same time, switch when both are completed

-immediately after-

Part B

3 min AMRAP

Max Bar Muscle-ups in the remaining time between partners

—–

Individual:

5 Rounds for time:

15 Dumbbell Bench Press (50s/35s)

15/12 Calorie Air Bike

-into-

3 min AMRAP

Max Bar Muscle Ups

Athletes Notes

Focus: The bench and the bike should take teams around the same amount of time. Athletes should choose a weight for the bench that allows for the bench to be completed in 2 sets or less. The bike should be done at a slightly uncomfortable pace. The muscle ups should be broken up quickly and in small sets. 3 minutes is a long time to complete 1 movement and should be paced accordingly.

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