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 (5 Rounds for time)
5 sets:
300m Run
15 pull-ups
30 push-ups
45 squats
300m Run
-rest 3 minutes between sets-
*Optional: RX+ perform with weight vest (20/14)
Athletes Notes
Focus:
Goal here is consistent sets.
If you are not used to this type of volume, lower it to something more attainable for you today.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (5 Rounds for time)
Teams of 3: Waterfall Start
5 sets (each)
200/160m Ski
30 yd Sled Push (145/100)
40 Crossover Single Unders
*Next athlete can begin when the working athlete begins Crossovers
If completing solo, you will do 5 sets, rest 1:1 between sets.
Athletes Notes
Focus:
This is a sprint style workout.
The goal is to have consistent times on each set.
The ski should be smooth.
The sled should be faster than a walk but should not be a sprint.
Athletes should scale the crossovers to allow for consistent sets.
If an athlete is skilled on the rope, they should aim to go unbroken on the crossovers.
If an athlete needs to work on double unders, they can scale to that as well.
Sled Push weight is weight of total sled + weight added!
In this case we are using a Rogue dog sled so the sled is completely empty for ladies and only has a 45 plate added for men.
Individual Version
5 sets:
200/160m Ski
30 yd Sled Push (145/100)
40 Crossover Single Unders
-rest 1:1 between sets-
Remember 1:1 means rest same amount of time it takes you to complete.
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