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 reps)
10 sets (New Set Every 1:00)
6 Line Facing Burpees
Max Calories Assault Bike
*Scored by total reps
Athletes Notes
Focus: Goal is consistent calories across all 10 sets. Start slower than you think and attempt to score each set with the same calories. Reset the monitor every time. This is fast. Effort should be high.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
10-20-30-40-50
Calorie Row*
Abmat Sit Ups
*Scored by time
*Women’s calories: 8-16-24-32-40
Athletes Notes
Focus: This is a longer workout. The goal is to start slow and not fall into the trap of going fast with the first 3 sets. They will go faster because they are smaller sets. Pace them and push on the longer sets at the end.
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
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