CrossFit 804 – 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)
Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.
Monostructural (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
P1: 10/7 Cal Bike Erg**
P2: 10/7 Cal Row**
P3: 10/7 Cal Ski**
—Complete synchro 5/5yd – 10/10yd – 15/15yd shuttle run between machine switches
**All partners start on a different machine at the same time. When all machines are completed, the team of 3 will perform a shuttle run together. See workout prep notes for flow explanation and individual version.
Athletes Notes
Scoring
1 Round is when each partner has completed all 3 machines!
Focus:
If an athlete does not have partners, complete the workout as written and move from one machine to the next.
Athletes should pace this workout for the entire 20 minutes. An athlete should complete each section of calories with the same amount of effort on each set.
The goal is consistency and pacing in this workout.
Partner Version
20 min AMRAP
Partner 1: 10/7 Cal Bike Erg
Partner 2: 10/7 Cal Row
Partner 3: 10/7 Cal Ski
Once each partner’s calories are complete, they will perform a 5/5yd – 10/10yd – 15/15yd synchro shuttle run.
Partner 2: 10/7 Cal Bike Erg
Partner 3: 10/7 Cal Row
Partner 1: 10/7 Cal Ski
Once each partner’s calories are complete, they will perform a 5/5yd – 10/10yd – 15/15yd synchro shuttle run.
Partner 3: 10/7 Cal Bike Erg
Partner 1: 10/7 Cal Row
Partner 2: 10/7 Cal Ski
Once each partner’s calories are complete, they will perform a 5/5yd – 10/10yd – 15/15yd synchro shuttle run.
K eep repeating this until the end of the 20 minute AMRAP.
Individual Version
20 min AMRAP
10/7 Cal Bike Erg
5/5yd – 10/10yd – 15/15yd shuttle run
10/7 Cal Row
5/5yd – 10/10yd – 15/15yd shuttle run
10/7 Cal Ski
5/5yd – 10/10yd – 15/15yd shuttle run
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
For Time:
15 Thrusters (95/65)
15 Burpee Over Bar
12 Thrusters (115/85)
15 Burpee Over Bar
9 Thrusters (135/95)
15 Burpees Over Bar
Athletes Notes
Focus:
Athletes should focus on going fast during this workout.
This is a controlled sprint with the barbell aiming to be done unbroken.
Athletes may complete burpees parallel or facing the bar.
Each set should be steady and increase in speed and intensity.
Athletes should scale to a weight that they can complete unbroken.
See Scaling and Sub Document HERE 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)