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 time)
3 Sets
2 Rounds
500/400m Ski
100ft Sandbag Bear Hug Carry (150/100)
100ft Double Dumbbell Farmers Carry (2×100/70)
500/400m Ski
-rest 2 minutes b/t sets-
*Score each set of 2 rounds (3 scores)
Athletes Notes
Focus: Goal is consistent sets. The machine should be smooth and should be at a pace that athletes can move straight into the carries. The carries should be heavy but doable for at least 50ft unbroken.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (3 Rounds for time)
21-15-9 (female 17-12-7)
Cal Assault Bike
*50ft Double Dumbbell Lunge (2×50/35) after each set
-rest 3 minutes-
21-15-9 (female 17-12-7)
Cal Assault Bike
*10 Double Dumbbell Box Step Over (2×50/35, 20″ box) after each set
-rest 3 minutes-
21-15-9 (female 17-12-7)
Cal Assault Bike
*15 Double Dumbbell Shoulder to Overhead (2×50/35) after each set
*Score each couplet for time (3 scores)
Athletes Notes
Focus: The goal for this workout is to keep a steady pace throughout the entire time. Each bike should be completed with a little left in the tank. Each movement between bikes should be completely unbroken if possible. Scale appropriately. This is a bike workout.
Athletes may choose dumbbell position on the lunges and step overs.
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