Mayhem Affiliate Bodybuilding 12/8/2022


Mayhem Affiliate Bodybuilding 12/8/2022



We encourage as many of you to come out and support the 4 teams competing at the Golden Bear Games Hosted by CrossFit 916. For more details, reach out to a Coach Staff.

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 (Time)

For Time:


Cal Row

Cal Bike Erg

Cal Ski

-Rest 5:00-

60/48 cal Row

60/48 cal Bike Erg

60/48 cal Ski
Focus: Stimulus is moderate intensity across both efforts. Athletes should aim for slightly higher efforts on the 30-20-10 portion to offset the transition times when compared to the second portion of this metcon. When beginning part two, athletes should settle in to a comfortably steady pace. The majority of athletes will normally see a faster time for part A when compared to part B.

Metcon (3 Rounds for reps)

3 Sets

3 min AMRAP

20/15 cal Assault Bike

10 Power Cleans (135/95)

Max Burpee Box Jumps Overs (24/20) in remaining time

-Rest 3:00 b/t sets-
Focus: Stimulus is high intensity. Athletes should aim to complete the bike in 1 min, the power cleans in 1 min, and have roughly 1 min to work on BBJO. Modify volume on bike and weight on barbell to hit these timeframes. Barbell can be done in fast singles and do not have to be touch and go.


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)