Mayhem Affiliate Bodybuilding 11/10/2022


Mayhem Affiliate Bodybuilding 11/10/2022


Saturday’s Class start time: 9:00am, Open Gym 10:00am – 12:00pm.  This schedule will remain in effect NOVEMBER – APRIL.

“Bring a Friend” – Saturday, November 12th

Please RSVP for CFN Holiday Party by 11/20 on Evite.

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 (No Measure)


5 min Single/Double Unders


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)

5 Sets

3:00 AMRAP

200 m Run

50 Double Unders

Max Burpee Box Get-Overs in remaining time (48/42)

*Rest 3:00 b/t rounds*
Focus: Athletes should aim to earn 75-90 seconds of work on the BBGO. Effort applied should be consistent enough each round so that athlete can hit the same number of BBGO each round.

Metcon (Time)


“You Go – I Go”

5 round (each)

21/16 cal Row

15 KB Swings (2/1.5)

9 Shoulder to Overhead (135/95)

*Tag Partner to begin next round

*Set up floor with 25ft between each station. Partner 1 will progress down the floor and sprint back to tag their partner into the next round
Stimulus is moderate to moderate high intensity. Athletes should aim to push the pace on each round but not so hard that it can’t be maintained through the entire workout. Grip fatigue from heavy KB swings + rowing will begin to set in during later rounds. The weight on the KB and shoulder to overhead should be challenging but doable for unbroken sets on each round. Be sure to set this workout up in a lane format with 25 ft between each station. Finishing partner must run back and tag partner before they can begin.


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)