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 (12 Rounds for time)

Part A:

Every 2:00 for 6 sets:

20/15 Calorie Assault Bike

-rest until 20:00-

Part B:

Every 2:00 for 6 sets:

20 Bar Facing Burpees

Athletes Notes

Focus: This is a difficult workout. Athletes will have to dig deep during each set and push to complete this. The Bike should be done at 80% effort at the beginning and that time and speed should be matched across all 6 sets. The Burpees should be done at a fast pace. Each section should take you a minute or less to complete. If athletes are not close to finishing the set number of calories or reps in under a minute on the 1st set, they should modify to the number of reps they hit.

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

Metcon (Time)

Partner: For Time

150yd Synchro Bodyweight Lunge

-into-

800m Run

40 DB Bench Press (50/35)

600m Run

60 DB Bench Press (50/35)

400m Run

80 DB Bench Press (50/35)

-into-

150yd Synchro Bodyweight Lunge

*partner must hold DB farmer’s carry while other runs (50s/35s)

Athletes Notes

Individual

150yd Bodyweight Lunge

-into-

600m Run

20 DB Bench Press (50/35)

400m Run

30 DB Bench Press (50/35)

200m Run

40 DB Bench Press (50/35)

-into-

150yd Bodyweight Lunge

Focus: The goal is to be consistent throughout the entire workout. The lunges should be controlled and athletes should focus on keeping the heart rate down and breathing under control. The bench and run should be split early and often. Avoid burnout on both of these and communicate with your partner.

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