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 (Time)

20-16-12-8-4

Alternating Dumbbell Hang Clean and Jerk (50/35)

*50ft Single Dumbbell Walking Lunge after each set

Athletes Notes

Focus: Athletes should attempt to hold onto the DB for the entire workout. Using the lunge as a rest and to relax the grip there. Hook grip and chalk up. If athletes choose to break, they should break when they choose and not because they have reached failure.

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

Monostructural (6 Rounds for time)

6 Sets:

5x50ft Shuttle Run

10 Burpee Box Jump Over (24/20)

15/12 Calorie Ski

-rest 1:1 b/t sets-

Athletes Notes

Focus: Goal is consistent sets across the entire workout. Set 1 will be fast because athletes are fresh. The second set should be the pacer set. The score from sets 2 through 6 should be the same. Athletes should focus on this for today. Athletes should find where they can breathe and move smoothly through that section.

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