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 (Calories)
Partner
16 min AMRAP
Max Calorie Air Bike
*Starting at 0:00, every 2 minutes perform 5/5 yard – 10/10 yard – 15/15 yard run together.
**Athletes may switch whenever on the machine.
Athletes Notes
Focus: Athletes start with a shuttle run. Both athletes will run at the same time and will have one machine between them. They may switch on that machine whenever they want within the 2 minute work periods as long as they both have completed the run first. This is a pacing workout and the calories that teams get in the first 2 minutes should match the rest of the 2 minute periods.
For the run: athletes will run together 5 yd down, 5 yd back, 10 yd down, 10 yd back, 15 yd down, 15 yd back.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time)
4 Sets (New Set Every 4:00)
25 Double Unders
250/200m Row
25 Double Unders
15 GHDs
25 Double Unders
10 Deadlifts (185/115)
Athletes Notes
Focus: Goal is consistent times across all 4 sets. Everything should be unbroken and smooth. Athletes should focus on having negative splits and transition quickly on this 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