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 (3 Rounds for distance)
10 min EMOM
200/160m Row
-rest 1 min-
10 min EMOM
200/160m Ski
-rest 1 min-
10 min EMOM
400/320m Bike Erg
*score is lowest meters completed on each machine. Highest score possible is 200/160 for Row and Ski and 400/320 for Bike Erg
Athletes Notes
Focus: Goal is to complete the machine in 50 seconds or less. Athletes should reset the monitor every minute. Do not use roll over meters.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time)
4 sets (new set every 4:00)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Clean (155/105)
Athletes Notes
Focus: Each round should not take longer than 3 minutes. Athletes should move smooth through the double unders – or if needed, they can perform 100 singles. The BBGOs should be at a height that athletes can move through all 10 reps without stopping. The barbell should be done as quick singles. Scale to a weight that allows that.
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