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 (5 Rounds for time)

5 sets (Every 6:00)

300m Run

300/240m Ski

300m Run

Athletes Notes

Focus:

Goal is consistent pacing across all 5 sets.

The run should be fast but not uncontrollable.

The ski should be treated as a time to give your legs a break but should not be active recovery.

The first round should be the slowest.

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

Metcon (Time)

3 Rounds:

21/16 Calorie Row

15 Toes to Bar

9 Front Squats (185/125)

Athletes Notes

Focus:

The focus is smooth rounds.

The Row should be smooth.

The TTB should be consistent sets. Break early and often.

The front squats should be taken from the ground and done at a weight that could be completed unbroken if asked. Athletes should start at 70% effort and increase each round.

Toes to bar can be scaled to Hanging Knee Raises or V-Ups

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