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 (2 Rounds for reps)
15 min AMRAP
3 rounds:
400m Run
500/400m Row
-into-
Max Burpees Over Rower
-Rest 5-
15 min AMRAP
3 rounds:
500/400m Row
400m Run
-into-
Max Burpees Over Rower
Athletes Notes
Focus: The goal for this workout is to achieve the same amount of burpees on both sets. Pacing is key and should be done in a way that athletes can push the burpee pace. Each row should take 2 minutes or less. Each run should take 2 minutes or less as well. This should give you atleast 3 minutes of burpees on each set.
Example Flow
On a 15:00 clock:
400m Run
500m Row
400m Run
500m Row
400m Run
500m Row
Max burpees over rower in remaining time
-rest 5:00-
On a 15:00 clock:
500m Row
400m Run
500m Row
400m Run
500m Row
400m Run
Max burpees over rower in remaining time
Metcon (Time)
3 Rounds:
30 GHD Sit Ups
100ft Overhead Dumbbell Walking Lunge (50/35)
50ft Handstand Walk
Athletes Notes
Focus: Athletes should look to push the pace on this workout. The GHDs should be fast but not uncontrolled. Athletes should break the lunges up as needed. Athletes may switch arms whenever they like during the lunges. The handstand walk should be done as smoothly as possible. Attempt to set a pace on round 1 that you can hold for the next 2.
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