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)
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)

16 Min AMRAP

200m Run

12/9 cal Row*

*Athletes will increase the row by 4/3cal every round until the 16 min.

**See workout prep notes for how to score run reps.

Athletes Notes

Focus:

Athletes should be consistent on the run to push the Row.

The goal is to keep the same pace throughout the entire AMRAP.

Each run will be broken into 4 reps (1 rep every 50m).

Reset the rower monitor every time.

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

Metcon (Time)

4 Rounds

25/20 Cal Assault Bike

25 V-Ups

10-20-30-40

KB Swings (53/35)

**See workout prep notes for flow

Athletes Notes

Focus:

Athletes should be able to keep the bike and the V-Ups the same speed every round.

The KB Swings will increase in volume as the workout progresses, so athletes should think about breaking them into manageable sets from the beginning.

Demo Videos

V-Ups —-scale to either Tuck Ups or Modified Tuck Ups

American Kettlebell Swing

Flow

25/20 Cal Assault Bike, 25 V-Ups, 10 KB Swings, 25/20 Cal Assault Bike, 25 V-Ups, 20 KB Swings, 25/20 Cal Assault Bike, 25 V-Ups, 30 KB Swings, 25/20 Cal Assault Bike, 25 V-Ups, 40 KB Swings

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