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
6 minute AMRAP
10 Burpee Box Get Overs (30/24)
500/400m Row
10 Burpee Box Jump Overs (24/20)
500/400m Row
Max Burpees Over Rower in time remaining
-rest 2 min b/t sets-
Athletes Notes
Focus: This is supposed to be fast on the burpees and recover on the row. Keep each row at or below 2 minutes and learn to get comfortable being uncomfortable. The burpees should be pushed at a pace that is faster than what you would prefer.
On the burpee box get overs, athletes can use their hands to get up and over the box.
On the burpee box jump overs, athletes are not allowed to use their hands.
Make sure the seat of the rower is in the forward position prior to starting the burpees over the rower. Do not trip over the seat as you burpee over the rower.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
5 Rope Climbs
50 Wall Balls (20/14)
25 Handstand Push Ups
50 Single Dumbbell Box Step Ups (1×50/35) (24/20)
25 Handstand Push Ups
50 Wall Balls (20/14)
5 Rope Climbs
Athletes Notes
Focus: This is a chipper and should be treated as a longer workout. Break everything up into small sets from the beginning. Athletes should aim to modify the workout to keep moving smooth throughout.
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