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)

21 min AMRAP

15/12 cal Assault Bike

5x50ft Shuttle Run

1-2-3-4-5….

Burpee Box Get Overs (48/42)

Athletes Notes

Focus: Goal is consistent pacing across the 21 minutes. The time is long and athletes should account for that before starting the workout. The bike should be smooth with a 70% effort at the start and athletes can increase the pace as the workout progresses. The run should be controlled with quick turnarounds at the lines. Focus on the turns! The burpees won’t be an issue at the beginning but will add up quickly as the workout progresses.

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

Metcon (Time)

For Time

7 Rounds

7 Front Squats (135/95)

14 Toes to Bar

Athletes Notes

Focus: This is all about pacing. Athletes should break up toes to bar in manageable sets from the beginning. Athletes can always increase set sizes but shouldn’t start out with too big of sets and blow up. The Front Squats should be a weight that is unbroken.

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