Swamp City Fitness – Mayhem Affiliate – Bodybuilding
()
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 (3 Rounds for time)
3 Rounds:
10 Burpee Box Jump Overs (24/20)
500/400m Row
10 Burpee Box Get Overs (30/24)
400m Run
-rest 1:30 min between sets-
Athletes Notes
Focus: Goal is to increase speed each set. Athletes should attempt to find their breath on the machines while still pushing the pace. During the rest, athletes should focus on their breath and get their heart rate back down.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (5 Rounds for reps)
Every 1:30 min for 5 sets
250/200m Ski
Max Power Cleans (155/105)
Rest 1:30 b/t sets
Athletes Notes
Focus: Goal is consistent sets across each. The cleans should be something that athletes can complete in a set of 5 unbroken if asked. They do not have to do that, but should be able to at the weight they choose. The ski is :60 or less. If athletes can’t hold that pace, they should scale to a distance they can maintain for that.
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