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)
800m Run
40 Burpee to Bar
400m Run
20 Burpee to Bar
Athletes Notes
Focus: Goal is consistency on the run. Do not come out hot and burn yourself out on the first run. The burpees should be smooth as you go through the first set. The second run should be a little faster than the first run. The last set of burpees should be at an uncomfortable pace. The first 5 should be smooth and then the next 5 should be a little faster with the last 10 to burn it down. Athletes should have nothing left in the tank after this workout.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For Time:
10 rounds:
30 Double Unders
10 V-Ups
3 Power Snatch (135/95)
Athletes Notes
Focus: Goal is consistent sets across all 10 rounds. Athletes should look to start the first round at around 75% effort and look at the clock as soon as they are done. They should look to hold that pace across all 10 rounds. Focus on smooth transitions and push the pace on the bar. Don’t step away from it.
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