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)

Metcon (Time)

7 Rounds

10/8 Calorie Assault Bike

10 Thrusters (75/55)

Athletes Notes

Focus: Athletes should start at a moderate pace. Either choose RPM or watts to keep an eye on during the workout. The bike should stay at that pace the entire time or get faster. The barbell should be unbroken and controlled. Do not sprint the bar and increase your heart rate too much. Slow is smooth and smooth is fast here in this one.

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

Monostructural (2 Rounds for time)

2 sets:

50/40 Calorie Ski

50/40 Calorie Row

50/40 Calorie Bike Erg

-rest 5 min between sets-

Athletes Notes

Focus: The goal is to set a moderate-fast pace on the first set. Push this set and set a high bar for yourself. The second set is to try and go faster than the first. The workout is won by doing that. Athletes should not be upset if they fail to do so. Figuring out where that threshold is for each athlete is important to find. Start fast and hold on.

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