Mayhem Affiliate Bodybuilding 5/25/2023

Announcements

T-Shirt Sale 20% OFF

Murph workout will be at 9am on Monday, May 29th. The gym will be closed the remaining of the day.

CrossFit Natomas – Open Gym

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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)

10 sets:

Every 2:30 minutes

120/100m Ski

50 Double Unders

120/100m Ski

Demo Videos

Double Unders OR 100 Single Unders

For Calorie Conversion Chart to use a different machine than a Ski Erg, Check out our Scaling and Substitution Document
Focus: Athletes should focus on consistent pacing throughout. If an athlete does not have double unders, they should scale to 75 single unders. Athletes should look to finish before the 1:30 mark with a hard CAP of 2 minutes. If athletes find they are tripping on the rope, they need to scale the number of double unders or go to single unders. The Ski should be fast and take aounrd :30 seconds to complete. Find a pace that you can hold for the entirety of the 10 sets.

Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 min AMRAP

15 Wall Balls (20/14)

10 Abmat Situps

30 yd sled sprint (25lb/empty – 15yd down/15yd back)

(1 work : 2 rest)

Individual:

Same movements, just rest 1:2.

Demo Video

Sit Ups

Wall Balls

Sled Push

Solo Option: Rest 1:2 means if it takes you 3 minutes to complete, you rest for 6 minutes
Focus: Athletes should aim to hold a quick pace throughout the entire workout. Wall Balls should be something that they can go unbroken. If an athlete is going to scale the wall balls, they should scale the weight and not the height that they are throwing. The transition to the Abmat sit ups should be fast and performed as fast as possible while still being able to go straight to the sled. The sled should be a sprint. This is where athletes should empty the tank. The rest is 1:2 so they will have ample time to recover.

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)