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)

Every 4 minutes for 5 sets:

300/240m Row

200m Run

10 Burpees Over the Rower

Athletes Notes

Focus: Athletes should move at a moderate to high intensity across the sets. The row and run should be smooth and the burpees should be fast. The goal is to match athletes times across all sets.

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

Metcon (Time)

7 sets (each)

3 Person Team

150/120m Ski

10 GHDs

50yd Sled (empty)

*Waterfall start – next partner begins when the sled begins moving

Athletes Notes

Focus: This is a high-intensity workout. The goal is consistent sets across all 7 sets. If athletes do not have partners, they will rest 2:30 between sets. Athletes should go unbroken on each movement and should be aiming to go fast. The sled should be something athletes can run with.

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