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)

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

400m Run

6 Wall Walks

18 Single DB Alternating Box Step Ups (50/35)(24”/20”)

*each 100m is 1 rep

Athletes Notes

Focus:

Goal is consistent rounds.

The run should take the same amount of time each round.

The Wall Walk should be smooth and the Step Ups should be done unbroken.

Athletes may hold the DB however they want as long as they are not placing it on the working leg as they step up.

The goal is to complete each round at the same time. Example: Round 1 takes 4 minutes, then round 2 should be completed by the 8 minute mark and so forth.

Alternatives for Wall Walks: Elevated Box Walks or Inchworm with Double Push Up

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

Monostructural (Calories)

Teams of 3

30 min AMRAP

Calorie Row

Calorie Ski

Calorie Bike Erg

*Add all calories at the end of the 30 minutes for one score.

**Switch on machines whenever you’d like.

Individual Version:

30 min AMRAP

Calorie Row

Calorie Ski

Calorie Bike Erg

*Choose how long you spend on each machine/when you rotate. You must always be working on one of the machines during the AMRAP.

Athletes Notes

Focus:

Steady across each machine.

The workout is 30 minutes long.

Nothing is difficult, so focusing on pacing is important.

The pace should slowly increase with each minute.

One trick to make the time go by faster is to break the 30 minutes into smaller sections and vary the pace as you go throughout.

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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