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)

Monostructural (Time)

42-30-18*

Bike Erg Calories

Burpees to Plate

*Women’s Calories:

34-24-14

Athletes Notes

Focus:

Athletes should push this week’s monostructural.

It is a lung burner and should be treated as such.

Gaining speed and intensity with each set should be the goal.

Athletes should avoid coming out too hot in the opening sets of bike and burpees.

Athletes will lay down and then step or jump up onto a 10lb plate for the burpee.

Mens Flow

42 Bike Erg Calories, 42 Burpees to Plate, 30 Bike Erg Calories, 30 Burpees to Plate, 18 Bike Erg Calories, 18 Burpees to Plate

Womens Flow

34 Bike Erg Calories, 42 Burpees to Plate, 24 Bike Erg Calories, 30 Burpees to Plate, 14 Bike Erg Calories, 18 Burpees to Plate

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (4 Rounds for time)

Teams of 3: Rest 2 to 1 (2:1)

4 sets: (each)

15/12 Calorie Ski

20 Abmat Sit Ups

15yd Sled Push (190/145)

15yd Sled Pull (190/145)

**Weight of sled is total weight

**Individual version is the same 4 sets, rest 2x the amount of time it takes you to complete 1 set.

Athletes Notes

Focus:

This has a long amount of rest time compared to work, so athletes should look to keep high intensity during each set and aim to go fast.

The sled should be moderate weight. It should not be so heavy that athletes can not complete it unbroken.

For sub for Sled Push and Pull, see scaling doc below.

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