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 calories)

4 sets

3 min AMRAP

300m Run

Max Calorie Assault Bike

-rest 2:00 between-

Athletes Notes

Focus:

The goal is steady pacing across all 4 sets.

If an athlete can achieve the same amount of calories on every set, they win.

The run should be a controlled sprint to allow for maximum amount of time on the bike.

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

Metcon (Time)

For Time:

50/40 cal Bike Erg

30 V-Ups

10 Sandbag Cleans (150/100)

*Rest 3 min*

10 Sandbag Cleans (150/100)

30 V-Ups

50/40 cal Bike Erg

*the 3 minute rest is included in your total time.

Athletes Notes

Focus:

Goal is to have the first half take the same amount of time as the second half.

Bike is constant speed across the entire 50/40 cal. It is a longer bike, so athletes should not try and sprint it.

The V-Ups should be done in small sets and quick rests between sets to avoid burnout.

The cleans should be at a consistent pace. Find a step or breath pattern that keeps the athlete moving across all 20 reps.

Sandbag Clean over the Shoulder – scale to Dumbbell Power Cleans if needed or see scaling and sub document below for barbell alternative!

V-Ups – scale to Strict Sit Up if needed

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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