Mayhem Affiliate Bodybuilding 2/1/2023


Mayhem Affiliate Bodybuilding 2/1/2023


We will be CLOSED this Saturday, February 4th. Come out and support our athletes competing at the Valentine’s Massacre Competition hosted by CrossFit Echelon. Email with more details to follow.

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.

Leg Day Warm-up (Checkmark)

Hip Halo Activation


3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (4 sets: 10 reps @ Challenging Weight for 10 reps)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

GHD Nordic (Hamstring) Curl (4 sets: 10 reps)

*Rest 1:30-2:00 b/t sets

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping

GHD Nordic (Hamstring) Curl

Barbell Front Squat: 1 and a Half Reps (4 sets: 8 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

DB Lunge Walkthroughs (4 sets: 8 reps (each side))

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Holding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.

Seated Dumbbell Calf Raise (4 sets: 15-20 reps

*Rest 1:30-2:00 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Seated Dumbbell Calf Raise

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Leg Day (Time)

4 Rounds

10 GHD Nordic (Hamstring) Curl @ moderate weight

10 Barbell Front Squat: 1 and a Half Reps @ moderate weight

10 DB Lunge Walkthroughs @ moderate weight

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time
Demo Videos

GHD Nordic Curl

Barbell 1 and 1/2 Front Squat

Dumbbell Lunge Walkthrough (1 Rep = Backward + Forward) (10 total – 5 each leg)

Seated Dumbbell Calf Raise