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 (AMRAP – Rounds and Reps)
4 Sets:
4 min AMRAP
16/12 Calorie Row
8 Burpee Over Rower
16 Abmat Situps
-rest 1:00 between sets-
*pick up where you leave off each round for one total score
*Every 4/3 Cals = 1 rep
Athletes Notes
Focus: Goal is consistent pacing across each of the 4 sets. You can push slightly harder than you would in these 4 minutes due to the 1 minute rest, but the rest will not feel long at all. You should attempt to be uncomfortable by set 2 and hold that pace for the last 2 sets.
Pick up where you left off for the next AMRAP and keep 1 total score. Not 4 separate scores.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
400m Run
20 Bar Muscle Ups
400m Run
20 Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run
Athletes Notes
Focus: This workout will hurt if you complete it correctly. Athletes should look to scale the bar to something they can move in quick singles for the whole time to keep the intensity high. If bar muscle ups will be a limiting factor, athletes should scale to burpee pullups or scale the number down to attainable quick sets that will keep the heart rate and intensity high for this workout.
Don’t be scared to push yourself here and test your limits. Sometimes hitting a wall and finding our thresholds can increase awareness as an athlete. Or you might surprise yourself and find out that you can go harder than you have been.
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