Crossfit Lillington – Mayhem Affiliate – Bodybuilding
()
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 (AMRAP – Rounds and Reps)
30min AMRAP
300/250m Ski
30 Double Unders
300/250m Row
30 Double Unders
3 Burpee Box Get Overs (48/42)*
*Increase the BBGO by 3 reps every round. 3-6-9-12-15-18 etc.
*Each machine is worth 5 reps (every 60/50m is 1 rep)
Athletes Notes
Focus: Goal is consistent pacing through the entire 30 minutes. This is a longer workout and should be paced accordingly. Do not come out of the gate hot and expect to hold on.
Each double under set should be unbroken if you can. Be aware of the volume of jumping that will happen during this workout.
If you are completing single unders, do not double the reps – complete 45 singles instead.
BBGO will increase by 3 reps each set.
Athletes may use their hands to get up and over the box. Attempt to keep a majority of your body going over the box.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
Open 11.2
15 min AMRAP
9 Deadlifts (155/105)
12 Hand Release Pushups
15 Box Jumps (24/20)
Athletes Notes
Focus: This is a fun old Open workout. Enjoy your time in this 15 minutes of history in the CrossFit Space.
The deadlifts should be unbroken. It should not be a heavy weight for athletes.
The pushups should be done in small quick sets to avoid burnout.
The box jumps should be as efficient as possible.
Find a spot to breathe in this workout and relax there. Push the other movements to get them done. Watch the clock and pace this at an uncomfortable pace.
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