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)
3 rounds
800m Run
20 Burpee Box Get Overs (30/24)
80 Air Squats
Athletes Notes
Focus: Goal is consistent pacing across all 3 rounds. If athletes can decrease their split times every round, that would be ideal. There is nothing in this workout that should hold anyone up and athletes should expect to be uncomfortable for all 3 rounds. Athletes will not fail a rep so keep moving.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For time:
27-21-15-9
Dumbbell Thrusters (2×35/25)
5-4-3-2
Rope Climbs
Athletes Notes
Focus: Break early and often. Especially on the first 2 sets and then burn it down. Athletes should look to do quick sets of the thrusters and move smooth through the rope climbs.
If needed, scale the rope climbs to: 3 Strict Pull Ups, 5 Kipping Pull Ups, or 8 Ring Rows for each rope climb.
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