Crossfit Lillington – Mayhem Affiliate – 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 (10 Rounds for calories)
Every 1:00 (20:00)
Minute 1: 200/175m Row
Minute 2: Max calorie Assault Bike in :20 seconds
*Score is total calories. Athletes should reset the monitor each time.
Athletes Notes
Focus: The score for this workout is Assault Bike Calories. They should stay consistent across all 10 sets. The Row should be smooth to allow for a consistent transition. The Bike is a controlled sprint for :20 seconds. Athletes should quickly get off the bike after and walk a short distance to help the body recover from the sprint. Squatting or sitting will not be as effective as slow, easy movement after the sprint.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
Partner:
P1:300m Run*
P2:600m Bike Erg*
-into-
30 Power Cleans (95/65)(split)
10 Synchro Burpees Over Bar
30 Synchro Abmat Sit Ups
10 Synchro Burpees Over Bar
Athletes Notes
Individual:
16 min AMRAP
Round 1: 300m Run
Round 2: 600m Bike Erg
-into-
15 Power Cleans (95/65)
10 Synchro Burpees Over Bar
30 Synchro Abmat Sit Ups
10 Synchro Burpees Over Bar
Focus: Focus is consistent pacing between partners. The bike will finish before the run normally and both should be used to recover at an easy-to-moderate pace. The rest of the round should be pushed. Athletes should communicate and athletes should not fall into the trap of feeling like the slow partner and going at a pace that is higher than their current fitness level.
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