Mayhem Affiliate Bodybuilding 12/1/2022

1
Dec

Mayhem Affiliate Bodybuilding 12/1/2022

Announcements

Due to the preparation of the holiday party, there will be no evening classes (4,5,6 & 7pm) on Friday, Dec. 2nd.

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)

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)

For Time:

500/400m Row

500/400m Ski

1000/800m Bike Erg

-Rest 1:00-

500/400m Ski

1000/800m Bike Erg

500/400m Row

-Rest 1:00-

1000/800m Bike Erg

500/400m Row

500/400m Ski
Focus: Stimulus is steady-state effort across all portions of this workout. Athletes should aim to apply a consistent, even effort throughout and treat this workout as a “flush” workout.

Metcon (Time)

4 Rounds

250/200m Row

10 Burpee Box Jump Overs (24/20)

5 Squat Cleans (185/130)
Focus: Stimulus is moderate pacing across all sets. Absence of rest between rounds means athletes should look for recovery chances during either the row or BBJO. The barbell weight is on the heavier side so athletes should be prepared to be focused/collected on barbell attempts to minimize the risk of missed reps. Barbell weight should be around 75% of athletes 1 rm and doable in moderately paced singles.

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)