CrossFit 804 – 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 (AMRAP – Rounds and Reps)

Partner

25 min AMRAP

200m Partner Run w/ wallball (20/14 – one ball per team)

-into-

2 rounds (each)

“You Go – I Go”

5 Strict Pull-Up

10 Push-Up

15 Air Squat

*Run is worth 4 reps – 50m = 1 rep

*Ball can be switched between partners at any point on run

INDIVIDUAL VERSION IN WORKOUT PREP NOTES

Athletes Notes

Focus:

This is Murph Prep.

Athletes should scale these movements to allow for consistent movement throughout the 25 minutes.

The goal is to have each round take the same amount of time.

The pullups should be a scale that is slightly more difficult than what athletes would do for Murph.

Individual Version

25 min AMRAP

200m Run (run w/ wallball 20/14 every other time you run)

5 Strict Pull-Up

10 Push-Up

15 Air Squat

-rest 30 seconds-

5 Strict Pull-Up

10 Push-Up

15 Air Squat

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

Metcon (Time)

5 rounds:

15/12 Cal Bike Erg

100ft Sandbag Bear Hug Carry (150/100)

100ft Sled Push (235/190)*

*weight of sled is empty sled + weight added

Athletes Notes

Focus:

This is a leg heavy workout.

Athletes should treat the bike as active recovery.

Do not sandbag the bike but look to flush the legs during.

The sandbag must be carried in the bearhug position and be able to do unbroken.

if you don’t have a sandbag to carry, complete with a double dumbbell front rack carry or front rack barbell carry.

The sled is also something that should be steady and in 2 unbroken sections.

Consistent pacing across all 5 sets is the goal.

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

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