Mayhem Affiliate Bodybuilding 2/4/2023

Announcements

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.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warm-up -into- 3 rounds:

5 Alt. V-Ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Demo Videos

Alternating Leg V-Up

Heel Taps

Cat Cow

Glute Pump (Time)

5 sets:

4 Weighted Hip Thrusts
8 Alternating Double DB Step Back Lunges (Front Rack)
20 GHD Hip Raise

*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust

Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

GHD Hip Raise

GHD Hip Raise

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

Core (Time)

4 Rounds

12 GHD’s with Med Ball

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 Strict Toes to Bar

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Oblique twists with Kettlebell (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Scoring: Time
Demo Videos

Med Ball GHD Sit Up

Single Arm Dumbbell Overhead Carry

Strict Toes to Bar

Seated Oblique twist w/ med ball

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

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