Mayhem Affiliate Bodybuilding 11/24/2022


Mayhem Affiliate Bodybuilding 11/24/2022


Thursday, (Thanksgiving Day) November 24: 9:00AM ONLY

Friday, (Day after Thanksgiving), November 25: CLOSED ALL DAY 

Saturday, November 26: 9:00AM CLASS, 10-12PM OPEN GYM 


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 (4 Rounds for time)

4 Sets

250/200m Row

5/5 – 10/10 -15/15 – 10/10 – 5/5

Yard Shuttle Run

250/200m Ski

Rest 3:00 b/t sets
Focus: Athletes will be working at a moderate steady pace across all sets and should aim to score similar times on each round. Shuttle runs are completed as 5yds down/5yds back etc, and athletes must make contact with the target line and their hand. Effort on row should allow for a strong effort on shuttle runs and ski should be a building intensity (recovery pace at beginning moving in a push pace by the end of the ski set)

Metcon (Time)


3 Rounds

15 Synchro Box Jump Overs (24/20)

30 Squat Snatch (135/95)
Focus: Stimulus is moderate pacing with consideration of both athlete’s abilities when approaching Box Jumps and Snatches. Athletes should tackle this with a chipper-style pace by staying steady on box jumps and taking a back-and-forth approach with snatch reps (1 for 1 or 2 for 2) that will allow for reps to be worked off consistently without danger of running into burnout or missed reps from getting sloppy on form.


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)