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 (2 Rounds for time)

For time:

Part A (Score 1)

15/12 Calorie Row

21 Box Jump Overs (24/20)

15/12 Calorie Row

15 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

9 Burpee Box Jump Overs (30/24)

-rest until 10:00, performed second set reversed-

Part B (Score 2)

9 Burpee Box Jump Overs (30/24)

15/12 Calorie Row

15 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

21 Box Jump Overs (24/20)

15/12 Calorie Row

Athletes Notes

Focus:

Focus is to finish each set at the same time.

Steady pacing on the row and burpees are important.

Athletes need to make sure they jump high to clear the box on the round of 30/24.

As the legs get fatigued, it is easy to not jump high enough and catch a shin or knee on the box.

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

Metcon (score 1) (Time)

PARTNER VERSION:

10 minutes AMRAP

150/125 Calorie Assault Bike while partner holds Dumbbells in Farmers Hold(2×100/70)

-in remaining time-


Max Rep Deadlifts (275/195)

*Switch as desired on bike

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INDIVIDUAL VERSION:

5 rounds for time:

15/12 Calorie Assault Bike

30 second DB Farmer Hold (2×50/35)

-into-

2 min AMRAP

Max rep Deadlifts (275/195)

**Tiebreak score = time on bike

**2 Scores – Time for Calorie Bike and Max Rep Deadlifts scored separately

Athletes Notes

Focus:

Focus for this workout is to have the best score on both parts.

The bike should be done in time intervals not calories for the best score.

The deadlifts should be short quick sets to avoid burnout.

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

Metcon (score 2) (AMRAP – Reps)

PARTNER VERSION:

10 minutes AMRAP

150/125 Calorie Assault Bike while partner holds Dumbbells in Farmers Hold(2×100/70)

-in remaining time-


Max Rep Deadlifts (275/195)

*Switch as desired on bike

____________

INDIVIDUAL VERSION:

5 rounds for time:

15/12 Calorie Assault Bike

30 second DB Farmer Hold (2×50/35)

-into-

2 min AMRAP

Max rep Deadlifts (275/195)

**Tiebreak score = time on bike

**2 Scores – Time for Calorie Bike and Max Rep Deadlifts scored separately

Athletes Notes

Focus:

Focus for this workout is to have the best score on both parts.

The bike should be done in time intervals not calories for the best score.

The deadlifts should be short quick sets to avoid burnout.

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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