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 (8 Rounds for reps)

For Distance:

Row 1:00 minute (test round) – Record monitor distance

-into-

8 x 1:00 min Row (rest 30 seconds b/t round)

Reset the monitor each round and COVER the monitor so it cannot be seen while working. Your goal is to match the same distance that you rowed in the initial test round WITHOUT watching the monitor. For each round, record the number of meters you are over or under from the test round. Ex. if you rowed 500 meters in the test rounds and 505m (or 495m) in round 1 of 8, you would score 5. Add the scores from each of the 8 rounds and perform that number of reps in burpees (Max of 50 penalty burpees)

*Scored by your number of penalty reps each set.

Athletes Notes

Focus:

The purpose of this workout is to focus on pacing.

The effort that is applied during the 1st round should be around a 60-70% effort and repeatable across all rounds.

Even though athletes can watch the monitor in the first round, they should focus on getting a “feel” for the pacing so that they can repeat the effort once the monitor is covered.

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

Metcon (Time)

For Time:

300m Run

15 Clean and Jerks (135/95)

300m Run

12 Clean and Jerks (135/95)

300m Run

9 Clean and Jerks (135/95)

300m Run

6 Clean and Jerks (135/95)

Athletes Notes Focus:

Athletes should focus on maintaining a pace that is maintainable across each of the 4 runs.

The barbell weight should be something if asked to touch and go 5-8 reps on, athletes should be able to do so.

Now, in saying that, athletes do not have to touch and go any reps. Quick singles are a great strategy for this workout.

The goal is to start at 80% effort and increase speed as the workout progresses.

Power Clean + Push Jerk

if needed scale to Dumbbell Power Clean and Push Jerk

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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