CrossFit FC East – 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 (8 Rounds for time)

Every 2:00 for 8 sets

Odd Sets: 16/12 Calorie Assault Bike

Even Sets: 200m Run

Athletes Notes

Focus:

Goal is to complete each set within 3 seconds of each other.

If an athlete finishes the first run in 65 seconds, they should finish the second within a range of 62-68.

A controlled sprint is the pacing for this workout.

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

Metcon (Time)

For time:

*30 Clean and Jerks (135/95)

*1000/800m Row

Row must be completed between rep 1 and rep 30 of athlete’s clean and jerks.

Athlete may partition however.

Athletes Notes

Focus:

Goal for this workout is steady pacing.

Athletes may choose the way that they partition this workout but must start the workout and end the workout with at least one clean and jerk.

Athletes should find a weight that they are more than comfortable with moving for the 30 reps.

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

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