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)
For Time:
300/240m Row
300ft Walking Lunge
300/240m Row
250ft Walking Lunge
300/240m Row
200ft Walking Lunge
300/240m Row
150ft Walking Lunge
300/240m Row
100ft Walking Lunge
300/240m Row
Athletes Notes
Focus: Goal is consistent pace on the Rows. The lunges get shorter and should increase in pace as athletes go longer in this workout. It is just bodyweight, and should be a place athletes can push. 25ft sections or 50ft sections would be best for these distances.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (2 Rounds for reps)
7 min AMRAP
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
-3 min rest-
7 min AMRAP
10 Toes to Bar
10 Wall Ball (20/14)
Athletes Notes
Focus: Goal is smooth rounds for the entire 7 minutes. The Barbell is light and should be unbroken. The Burpees should be smooth, and the focus should be on controlling the heart rate. On the second AMRAP, athletes should break up the TTB into something that can be held the whole time. The Wall balls should be unbroken for the entire workout.
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