Swamp City Fitness – 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 (5 Rounds for time)
5 sets:
20/16 Calorie Row
50 Double Unders
10 Burpees Over Rower
-rest 1:00 between sets-
Athletes Notes
Focus: Goal is to increase pace across all 5 sets. The row should take less than a minute, the double unders should take :30 and the burpees should take around :30 as well.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Distance)
16 min AMRAP
Team of 3:
Accumulate
150 Pullups
Max Sled Push (235/190)
*Score is total distance traveled with the sled (in feet)
Athletes Notes
In teams of 3, one person works on the pull ups while the other 2 are working on the sled. Once the pull ups are complete, all 3 athletes will work on the sled one at a time until the time is up. Teams must complete 150 pull ups for their sled score to be valid.
Focus: Athletes will split up the pull ups however they see fit. The sled should stay moving throughout the entire workout. The goal is smooth sets across each movement. The sled should be broken up early and often as well as the pull ups.
Individual version:
10 min AMRAP
Accumulate 50 Pull Ups
Max Sled Push (235/190)
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