Mayhem Affiliate Bodybuilding 5/18/2023


Mayhem Affiliate Bodybuilding 5/18/2023


T-Shirt Sale 20% OFF

Barbell class will be cancelled this Saturday, May 20th due to Coach Shawn being out sick.

CrossFit Natomas – Open Gym


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)


You go, I go: 5 sets each

20/16 Cal Row

20/16 Cal Assault Bike

10 Burpee Box Jump Overs (24/20)

Solo Version = 5 Sets with a 1:1 rest

Scoring: Time

Demo Video

Burpee Box Jump Over

Scaling Options

If you need to sub any of the cardio machines, check out this

Scaling and Substitution Document & Cardio Conversion Chart
Focus: Athletes should focus on consistent pacing throughout. If an athlete does not have a partner, go 1:1 (meaning rest the same amount of time it takes you to complete it)

Metcon (Time)

3 Rounds

1000/800m Bike Erg

24 Toes to Bar

20 Single Arm Devil’s Press (50/35)

Scoring: Time

Demo Videos

Toes to Bar

Single Dumbbell Devil Press

Scaling Options

If you don’t have ability to perform one of the movements, check out this Scaling and Substitution Document
Focus: Athletes should aim to hold a steady pace throughout the entire workout. The bike should be held at the same pace throughout the 3 rounds. Toes to Bar should be broken up early into manageable sets to avoid burnout. The weight on the DB should be something that allows for steady movement for all 20 reps. Athletes should focus on keeping the back flat and the core engaged as they pull the DB off the floor.

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)