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 (Checkmark)

6 sets: EMOM

1: 12/10 Calorie Row

2: 12 Burpee Box Jump Overs (24″/20″)

3: 12/10 Calorie Row

4: 36 Double Unders

Focus:

The focus is to complete each exercise with around 15 seconds left.

Athletes should be able to talk between sets and work at a consistent pace.

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

Metcon (AMRAP – Reps)

3 person team

5 rounds (each)

P1: 20 GHDs

P2: 20/16 cal Bike Erg

P3: Max Sandbag Cleans (150/100)

*Workout is scored by total sandbag cleans accumulated by team

**Partners rotate stations when work at stations 1 and 2 (GHDs/Bike Erg) is complete

Athletes Notes

Focus:

The goal is moderate pacing on the first 2 stations to allow ample time on the sandbag.

There is no rest between stations or rounds so athletes should go hard on the bag, but not so hard that they fall apart on the GHDs or Bike Erg.

Demo Videos

GHD Sit Up

—-scale to V-Ups or Strict Sit Up

Bike Erg — see conversion chart below if you need to use different machine

Sandbag Clean over the Shoulder

—scale to Power Clean [ 185/115 ]

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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