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 (Time)
150/120 Cal Assault Bike
*Every 2 minutes perform 5 Shuttle Runs
*Start with 5 Shuttle Runs
Athletes Notes
Focus: Goal is a consistent pace on the bike. The shuttle runs should be an active recovery and the bike should be pushed to get the most amount of calories in the working time. Athletes should not go so fast that they blow up, but should be fast enough that they are uncomfortable.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
Open Workout 20.4
For time:
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps (24/20)
15 Clean and Jerks (135/85)
30 Box Jumps (24/20)
10 Clean and Jerks (185/125)
30 Single Leg (Pistol) Squats
10 Clean and Jerks (225/155)
30 Single Leg (Pistol) Squats
5 Clean and Jerks (275/185)
30 Single Leg (Pistol) Squats
5 Clean and Jerks (315/205)
Time cap: 20 minutes
Athletes Notes
Focus: This is a difficult workout. Athletes should attempt to stay smooth throughout the entirety of the 20 minutes. The first couple of rounds will be a trap if athletes come out too fast. Modify the weights so that athletes can stay on the bar and get far into the workout. If pistols are an issue, double it and complete air squats.
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