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 (7 Rounds for time)

5 min run (easy/warmup pace)

*1 min walk*

3 sets:

400m RPE 7

*rest/walk 2 min between sets

3 sets:

200m RPE 9

*rest/walk 1:30 between sets

*1 min walk

1 set:

400m RPE 10

*rest/walk 2 min

5 min run (easy/cooldown pace)

Athletes Notes

Focus:

Goal is to hit your paces.

The 400m at the end is paced at the 200m pace.

You should have nothing left at the end of it.

Vary the pace in the 5 min warmup and cooldown runs. Do not just run super slow and then expect to run fast and feel good. Use that time to loosen up. If you need to stretch, feel free to do so as well.

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

Metcon (Time)

For time:

200m-400m-600m-800m-1000m

Bike Erg

4-8-12-16-20

Toes to Bar

Athletes Notes

Focus:

Goal is to hold the same pace throughout the entire workout.

As the sets get bigger, athletes should have started at a pace that they can maintain for the largest set.

Quick 4s and steady pacing on the bike are acceptable.

Athletes should not burnout on the TTB.

It is easy to fall into a trap and go too fast with small sets at the beginning.

Scale Toes to Bar to Hanging Knee Raises or Sit Ups

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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