Mayhem Affiliate Bodybuilding 10/13/2022

12
Oct

Mayhem Affiliate Bodybuilding 10/13/2022

Announcements

“Bring a Friend” – Saturday, October 15th

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.

()

Warm-up

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 (Time)

50/40 cal Assault BIke

*every 1:00 min (including 0:00) – 5 Burpees

-Rest 2:00 min-

50/40 cal Assault Bike

*every 90 seconds (including 0:00) – 5 Burpee Box Jump Overs (24/20)

-Rest 2:00 min-

50/40 cal Assault Bike

*every 2:00 min (including 0:00) – 5 Burpee Box Get Overs (48/40)

*Score is total time after final assault bike interval (including the 2 x 2:00 min rest times in final score)

Focus: Athletes should anticipate how much time they will earn to work on the bike and aim to complete the same amount of calories during each work period. As fatigue sets in, target calories per interval can decrease but athletes should aim to maintain consistency across sets

Metcon (Time)

For Time:

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

30 Power Snatch (95/65)

-Rest 2:30-

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

24 Power Snatch (135/95)

-Rest 2:30-

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

18 Power Snatch (175/125)

Focus: Effort should be moderate across all rounds. Approach to the barbell will range from touch and go on light weight to purposeful singles on heavier weight. Barbell weight should increase from 40% to 55% to 70%. Athletes should be mindful of shoulder fatigue from HS walk that can affect barbell efficiency.

Cooldown/Mobility

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)