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 (Time)
For time:
600m Run
200/160m Row
500m Run
300/240m Row
400m Run
400/320m Row
300m Run
500/400m Row
200m Run
600/480m Row
Athletes Notes
Focus: Goal for this workout is to increase pace as the workout progresses. The run distance decreases and the row distance increases as athletes progress in this workout. The row will start to get difficult as the distances increase. Hold onto the pace and push to finish strong.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/12 Cal Assault Bike
10 Thrusters (115/85)
15/12 Cal Assault Bike
15 GHD Situps
Athletes Notes
Focus: This is a long workout for assault bike and thrusters. The goal is to complete each bike in the same amount of time. Look at the RPMs or the watts and attempt to hold it for the duration. The thrusters should be a heavy unbroken set. If athletes want to break it early to keep the heart rate down, that is fine, but the weight should be light enough that athletes could go unbroken if asked. The GHDs should be smooth and unbroken the whole time.
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