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)
For Time:
400m Partner Run (same time)
60 Box Jump Overs (24/20 – split between partners)
-into-
5 rounds (each)
P1: 10/7 Calorie Air Bike
P2: 15 Abmat Sit Ups
-into-
60 Box Jump Overs (24/20 – split reps)
400m Partner Run (same time)
*Scored by total time (1 score)
Individual version:
400m Run
30 Box Jump Overs (24/20)
-into-
5 rounds:
10/7 Calorie Air Bike
15 Abmat Sit Ups
-into-
30 Box Jump Overs (24/20)
400m Run
Athletes Notes
Focus: Goal is consistent pacing throughout the entire workout. The first run and box jumps should be smooth. Once athletes move into the 5 rounds, P1 will complete 10/7 on the air bike while P2 completes 15 abmat sit ups. Once they are both done, P1 will move onto the abmat sit ups and P2 will complete the bike. Once they are both done with the second station that is 1 round. They have 5. The second set of box jumps and run will be done with the hammer down. Athletes should be gassed at the end of the run.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (2 Rounds for time)
35/28 Calorie Ski
28 Chest to Bar
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)
*Scored by total time of each triplet (2 scores)
Athletes Notes
Focus: This is a controlled sprint. Athletes should push the pace on all 3 implements with the Ski, chest to bar and burpees. On the second set, athletes should look to burn it down on the bike, go for big sets on the muscle ups and then burpee fast. This will hurt and that is ok. Be aware of how your legs will feel at the end of the bike going into the box jumps. Jump high!
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