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 (2 Rounds for reps)
12 min AMRAP
3-6-9-12… (female 2-4-6-8….)
Calorie Bike Erg
25-50-75-100-125ft…
Sandbag Bear Hug Carry (150/100)
-Rest 3:00-
12 min AMRAP
3-6-9-12… (female: 2-4-6-8….)
Calorie Ski
25-50-75-100-125ft…
Sled Push (190/145)
*Each 25ft section of sandbag carry/sled push = 1 rep
Athletes Notes
Focus: The goal is to move consistently for the entire 12 minutes. The machines are supposed to be a recovery and athletes should aim to push the carry and the sled. Each implement is heavy but should not be so heavy that athletes have to break every 25ft.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHD Sit Ups after each set
Athletes Notes
Focus: The goal is to sprint the runs and recover on the GHDs. If athletes have not been consistently doing GHDs, they should scale the number or complete abmat situps instead. Shuttle runs are 25ft down and 25ft back for 1 rep.
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