CrossFit Armed – 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.
Warm-up (No Measure)
Monostructural/WOD
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Monostructural (Time)
5 Rounds
400m Run
10 Burpee Pull Ups
Athletes Notes
Focus:
Steady pacing throughout.
The goal is to complete each run in under 2 minutes and then steady pacing on each set of burpee pull ups.
This is a longer workout and should be treated as a marathon and not a sprint.
If you cannot complete Burpee Pull Ups, you can scale to Burpees to a Target.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
3 Rounds
30/24 Calorie Assault Bike
7 Front Squats (155/105)
5 Power Cleans (155/105)
3 Squat Cleans (155/105)
Athletes Notes
Focus:
The goal is to finish each set in the same amount of time.
The bike should be at a recovery pace.
The barbell should be where you push the pace.
The squats should be done unbroken.
The cleans should all be done in singles.
Only one barbell and the same weight for all 3 barbell movements.
If you need to scale, scale to 2 dumbbells (same weight for all 3 movements)
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
