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)

12 min AMRAP

15 Wallballs (20/14)

15 KB Swings (53/35)

15 GHD Situps

Athletes Notes

If no access to a wall ball, scale with empty barbell thrusters

American Kettlebell Swing

If you cannot perform a GHD Sit Up, complete as Strict Sit Up

Focus:

Athletes should aim to hold a steady pace throughout the entire workout.

Wall balls and Kettlebell weight should be light enough that athletes can go unbroken.

In saying that, athletes should strategically break up both movements so they can stay consistent throughout the entire 12 minutes.

A goal within the workout should be to complete the same if not more repetitions in the seconds half than the first half of the AMRAP.

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

Monostructural (Time)

Accumulate 150/120 Calories on Row/Bike Erg/Ski Erg

*Athletes can switch whenever they desire. The workout is over when 150/120 calories is achieved on each of the 3 machines.

Athletes Notes

Focus:

Athletes should focus on staying consistent pacing throughout.

This workout is going to allow athletes to break up the calories between the machines however they desire.

Smaller and faster sets will allow for the athlete to keep the intensity high throughout the entire workout.

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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