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 (Calories)

21 min AMRAP: Max Calorie Bike Erg

Every 3 minutes including 0:00

5 Burpee Box Jump Overs (24/20)

10/8 cal Row

5 Burpee Box Jump Overs (24/20)

Athletes Notes

Focus:

Goal is completing the same amount of calories for each set of Bike Erg.

The burpees and rower should be smooth and consistent across each of the 7 sets.

Athletes will have a lot of time on the bike and should settle into a pace that is comfortable and maintainable across the entire time.

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

Metcon (5 Rounds for reps)

5 sets

1:30 min AMRAP

20/16 cal Assault Bike

Strict Pull-Ups in remaining time

-1:30 min rest b/t sets-

Athletes Notes

Focus:

Goal for this workout is to get done with the bike quickly so you can maximize time on the pull up bar.

Athletes may choose how they want to approach the strict pull ups but strict form should be kept at all times.

Athletes should aim to start with multiple reps and then only go to singles if absolutely necessary.

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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