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 reps)

20 min EMOM

Odd min: 15/12 Cal Ski

Even min: 6 Burpee Box Jump Over (30/24)

*score is lowest completed reps for each movement. Max score for set one is 15/12, and for set two is 6.

Athletes Notes

Focus:

Goal is steady pacing across the entire workout.

The Ski and BBJOs can be adjusted to allow each minute to be completed around the :45 sec mark.

The box is higher than normal and should be approached with respect.

Athletes should jump higher than normal to account for fatigue and can adjust accordingly as the workout progresses.

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

Metcon (Time)

50/40 cal Assault Bike

-into-

4 Rounds

20 Alternating Dumbbell Snatch (50/35)

4 50ft Burpee Shuttle Runs (25ft down/25ft back)*

-into

50/40 cal Assault Bike

Burpee shuttle runs replace the normal touch of the ground at turnaround with a burpee behind the line (hands behind the line). No burpee at the start of rep 1 or end of rep 4. (7 total burpees)

Athletes Notes

Focus:

The first bike should be paced to quickly transition into the 4 rounds.

The snatches should be quick sets and use the shuttle runs to recover.

The last bike should be at an uncomfortable pace. Burn it down.

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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