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 (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
P1: 10/7 Cal Bike Erg**
P2: 10/7 Cal Row**
P3: 10/7 Cal Ski**
*After all machines are completed, team will complete a 5/5yd – 10/10yd – 15/15yd synchro shuttle run and then switch machines
**All partners start on a different machine at the same time. When all machines are completed, team of 3 will perform shuttle run together
Athletes Notes
Individual:
20 min AMRAP
10/7 Cal Bike Erg
5-10-15yd Shuttle Run
10/7 Cal Row
5-10-15yd Shuttle Run
10/7 Cal Ski
5-10-15yd Shuttle Run
Focus: The goal is controlled pacing across each of the machines. The shuttle run should also be smooth. The machines should take less than :45, and the shuttle run should take less than :40. At the 10-minute mark, attempt to beat your first half score by going faster on the second half.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
21-18-15-12-9-6
Deadlifts (185/125)
GHD Sit Ups
Athletes Notes
Focus: This should be close to unbroken on both movements. The first 2 sets of deadlifts can be split into 2 sets, but after that, they should be pushed to be done as quickly as possible. The GHDs should be smooth but unbroken if possible.
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