Mayhem Affiliate Bodybuilding 2/??/2023

Announcements

Monday, Tuesday, Wednesday, Friday 6:30amclass has been temporarily closed until further notice.

THIS FRIDAY MARCH 3:

COME CELEBRATE THE FINAL CROSSFIT GAMES OPENS WORKOUT AND CROSSFIT NATOMAS’ 11TH YEAR ANNIVERSARY WITH US!

WE WILL BE HOSTING A POT LUCK FROM 4:00-8:00PM

COME CHEER ON YOUR FELLOW MEMBERS AS THEY RUN 23.3 TO CLOSE OUT THIS YEAR’S OPENS.

THIS SATURDAY MARCH 4:

UFC FIGHT NIGHT @ CROSSFIT NATOMAS

5:00PM (DOORS OPEN AT 4:30PM)

**BYOB, BRING A COMFY CHAIR AND SNACKS.

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.

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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)

Metcon (Time)

Cooldown/Mobility (Checkmark)

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)