Mayhem Affiliate Bodybuilding 3/9/2023


Mayhem Affiliate Bodybuilding 3/9/2023


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

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.

Metcon (5 Rounds for time)

5 Sets

21 Cal Assault Bike

15 Front Squat (95/65)

9 Burpee Box Jump Overs (24/20)

*Rest 1:1 – work/rest between sets*

*1:1 means that athletes will rest for a period equal to the time that the previous round took.
Focus: Stimulus is moderate intensity across all sets. Fatigue will compound heavily across rounds in this workout, so athletes should be prepared for “heavy” legs to set in as the workout progresses. Athletes should aim to score similar times across all sets or get slightly faster. Treating the first set as a pacing round (going slightly slower than what they think they should) will set athletes up for consistency through later sets.

Monostructural (AMRAP – Rounds and Reps)

Teams of 3

20 min AMRAP

P1: 10/7 Cal Bike Erg**

P2: 10/7 Cal Row**

P3: 10/7 Cal Ski**

*After all machines are completed, team will complete a 5/5yd – 10/10yd – 15/15yd synchro shuttle run and then switch machines

**All partners start on a different machine at the same time. When all machines are completed, team of 3 will perform shuttle run together

***if athlete does not have partners, they will complete the workout as written and just cycle the machines with round 1 being Bike, Round 2 Row and round 3 Ski. They will continue to complete a shuttle run on between each machine.
Notes: Stimulus is moderate, steady pacing. The Open continues this Friday. Today’s and next Thursday will be programmed in a way that will allow athletes to come in and move without taxing their bodies too hard before a Friday attempt at the Open workouts. Teams of 3 will start at the same time on different machines. At the conclusion of the work for all 3 partners, the team of 3 will perform a shuttle run (all team members running the full shuttle distances) at the same time and then switch machines.

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)