Mayhem Affiliate Bodybuilding 1/28/2023
CrossFit Natomas – Open Gym
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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Warm-up (No Measure)
Arms and Core
3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extenstions (light band – fast reps)
-into-
2 Rounds
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
10 Arm Circles (each Direction)
5 Down Dog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Strength
Banded Pushups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.
Banded Pushups
https://youtu.be/7usDIUnlfNw
Ring Row – Feet Elevated (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
Ring Dips (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
DB Spider Curls (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
DB Spider Curls
https://youtu.be/h8yRwErruQI
Single Arm DB Skull Crusher (4 sets: 10 reps (each side)
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4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Hammer Curl (4 sets: 10 reps (each side))
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Seated Alternating DB Curl
https://youtu.be/ar3DtSzT1lg
Core (Time)
For Quality:
4 Rounds
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. V-ups (each side)
30 sec Copenhagen Plank (each side)
30 sec Superman Hold
*Rest 2:00 b/t sets
Demo Videos
Strict Sit Up
Pulse Ups
Alternating Leg V-Up
Copenhagen Plank
Superman Hold
Cooldown/Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Arms/Core (Time)
4 Rounds
10 Banded Pushups
10 Ring Row – Feet Elevated
15 Single Arm DB Skull Crusher
15 Dumbbell Spider Curls
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. V-ups (each side)
30 sec Copenhagen Plank (each side)
30 sec Superman Hold
-Rest 2 min b/t round-
Scoring: Time
Demo Videos
Banded Pushups
Feet Elevated Ring Row
Single Arm DB Skull Crusher
DB Spider Curls
Strict Sit Up
Pulse Ups
Alternating Leg V-Up
Copenhagen Plank
Superman Hold