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.
Partner:200/160 Calorie Ski*Every minute including 0:00 complete 30 Double Unders (alternating minutes with partners)See workout prep notes for Flow and Individual Option
Athletes Notes
INDIVIDUAL OPTION:
PARTNER FLOW:Minute 1 P1 completes 30 DU while P2 skis.Once P1 is complete with DU they can switch as they like.At the next minute, P2 has to complete 30 DU while P1 skis.They alternate minutes on who completes the 30 DUs.
4 sets2:30 min AMRAP20 Dumbbell Bench (50s/35s)5 Shuttle Runs (1 rep is down 25ft and back 25ft)Max Calorie Row*-Rest 2:30 min b/t sets-*Rollover calories count
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