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 (4 Rounds for reps)

4 sets

AMRAP 3 Minutes

15/12 Cal Row

15/12 Cal Ski

Max Sled Push (145/empty sled)

-Rest 3 minutes b/t sets-

*every 5 yards is 1 rep

Athletes Notes

Focus:

This is a shorter monostructural workout.

The focus is to be able to clear lactic acid out of your body during the rest.

This should be performed at a high intensity.

The sled should travel the same distance each set.

The weight of the sled is TOTAL weight (weight of empty sled + weight added). If you need an alternative for the sled push, then see the scaling document below.

FLOW

0:00 – 3:00 Complete 15/12 Cal Row, 15/12 Cal Ski then in time remaining coplete Max Sled Push yards (145/empty sled)

3:00 – 6:00 Rest

6:00 – 9:00 Repeat for set 2

9:00 – 12:00 Rest

12:00 – 15:00 Repeat for set 3

15:00 – 18:00 Rest

18:00 – 21:00 Repeat for set 4

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

Metcon (5 Rounds for time)

5 sets:

6 Power Snatch (95/65)*

500/400m Bike Erg

6 Power Snatch (95/65)*

-rest 1:1 between sets-

*Snatches must be performed touch and go

Athletes Notes

Focus:

The focus is steady pacing on each set.

The barbell weight should be completed unbroken. Scale to allow for that. (scale weight OR change to Double Dumbbell Snatch OR Dumbbell Snatch )

The bike should be done at 80-85% effort. Not too fast to allow the barbell to be broken up, but not so slow that athletes are not scoring well.

Rest 1:1 means rest as long as the set took you to perform.

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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