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 (Time)

Partner:

200/160 Calorie Ski

*Every minute including 0:00 complete 30 Double Unders (alternating minutes with partners)

See workout prep notes for Flow and Individual Option

Athletes Notes

Focus:

Steady pacing is key.

Athletes can build in rest between partners however they like.

The goal is to complete the double unders within 30 seconds and return to helping your partner ski.

INDIVIDUAL OPTION:

If an athlete doesn’t have a partner, they will complete half the calories and perform 30 DUs every 2 minutes including 0:00.

PARTNER FLOW:

Minute 1 P1 completes 30 DU while P2 skis.

Once P1 is complete with DU they can switch as they like.

At the next minute, P2 has to complete 30 DU while P1 skis.

They alternate minutes on who completes the 30 DUs.

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

Metcon (4 Rounds for calories)

4 sets

2:30 min AMRAP

20 Dumbbell Bench (50s/35s)

5 Shuttle Runs (1 rep is down 25ft and back 25ft)

Max Calorie Row*

-Rest 2:30 min b/t sets-

*Rollover calories count

Athletes Notes

Focus:

The goal is to complete each set with the same calories on the rower.

The Bench Press should be done in 2-3 sets.

The shuttle runs should be done quickly, focusing on the transition between reps.

The row should be at an uncomfortable pace for the rest of the time.

Athletes will get 2:30 rest, so they should be able to recover before the next set.

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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