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 (5 Rounds for reps)
5 Sets:
3:30 min AMRAP
20 KB Swings (53/35)
300m Run
Max Burpee Box Jump Overs (24/20)
-rest 1:30 minute b/t sets-
Athletes Notes
Focus: Goal is a consistent number of BBJO on each set. In the first set, you will have a good amount of time and will feel fresh. Do not fall into the trap of going fast. Each set should aim to control the heart rate and be able to recover in the 90 seconds that you have as a break.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Athletes Notes
Focus: Goal is a controlled sprint for the bike to be able to get the muscle ups done as fast as possible. The second bike is at a burn-it-down pace. Athletes can scale to a burpee pull up if they don’t have bar muscle ups.
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