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 time)

8 sets:

250/200m Row

10 Burpees Over Rower

Rest 1:1

Athletes Notes

Focus: Goal is consistent pace across all 8 sets. The Row should be completed at about 75%-80% effort. And the burpees should be done at an aggressive pace. Be mindful of the seat as athletes jump over the rower. Get off the ground quick and get to the other side.

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

Metcon (AMRAP – Reps)

20 min AMRAP (Partner version)

P1:

Max cal Bike Erg

P2:

25ft HS Walk

10 cal Air Runner (or 150m Run)

10 Heavy WB (30/20)

*Score are reps completed by team on HS walk/wb/run and cals on bike erg added together

Individual:

20 min AMRAP

20/16 Cal Bike Erg

25ft HS Walk

10 cal Air Runner (or 150m Run)

10 Heavy Wall Balls (30/20)

Athletes Notes

Focus: The goal is consistency across the entire 20 minutes. This is a great workout to practice handstand walking or handstand holds. Modify to a movement or distance that allows for athletes to build skill while under fatigue. The wall balls should be heavy but unbroken. The run should be smooth along with the bike.

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