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 (3 Rounds for reps)

3 sets

3:00 AMRAP

30/24 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

Athletes Notes

Focus: Goal is to hit the same amount of Shuttle runs each round. The Row should be fast but controlled and the runs should be at a pace athletes don’t think they can hold onto. The turn is the most important part of the shuttle and should be the focus. Turn quick and get back up to speed.

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Bike Erg

10 GHDs

2-4-6-8-10…

Snatch (115/85)

*each 200m is 1 rep

Athletes Notes

Focus: Bike and GHDs will be unbroken and controlled. Athletes should pace this for something they can hold for longer than 15 minutes if they had to. The Snatches should be quick singles or unbroken for the first few rounds. The snatches are where athletes should make up their time and push the pace.

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