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 (4 Rounds for time)
4 sets:
200ft Sandbag Bear Hug Carry (150/100)
200m Run
200ft Sled Push (235/190)
200m Run
200ft Double Dumbbell Farmer Carry (2×100/70)
200m Run
-rest 2 minutes b/t sets-
Athletes Notes
Focus: Goal is consistent pacing on each round. Each set should take the same amount of time. The runs should be smooth and the carries/pushes should be modified to be attacked but not necessarily unbroken. This is a strongman monostructural piece for today.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
5 rounds for time:
20 GHDs
60 Double Unders
20 Power Snatches (75/55)
Athletes Notes
Focus: Goal is consistent pacing across each round. The GHDs can be broken up into 2 sets at the beginning to avoid burnout. The double unders should be the active recovery for the workout. The snatches are lighter than normal and should be held onto for bigger sets. Do not come out and go unbroken in the first rounds if athletes can’t hold it.
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