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.
Monostructural/Metcon Warm Up (No Measure)
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Monostructural (Time)
1000/800m Row
20 Box Jumps (24/20)
1000/800m Ski
20 Box Jumps (24/20)
2000/1600m Bike Erg
20 Box Jumps (24/20)
Athletes Notes
Focus: Settle in early. This is a controlled workout. The machines should be smooth but at a pace that is slightly uncomfortable. The box jumps should be steady and not pushed so fast that the athletes can’t control their heart rate. The last machine and box jumps can be pushed hard.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
21-18-15-12-9-6
Calorie Assault Bike
Double Dumbbell Deadlifts (50s/35s)
Double Dumbbell Squats (50s/35s)
Double Dumbbell Bench Press (50s/35s)
*Women’s Calories (16-14-12-9-7-5)
Athletes Notes
Focus: Consistent pacing in this workout. The bike should be smooth and the dumbbells should be broken up early and often. The weight for the DBs should be light enough that if you were asked to do the round of 15 unbroken for each movement you could. Now, do not go unbroken but you should have the capacity for just 1 set of 15 reps with the weight you choose.
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