Mayhem Affiliate Bodybuilding 8/11/2022

10
Aug

Mayhem Affiliate Bodybuilding 8/11/2022

Announcements

“Bring a Friend” – Saturday, August 13th
CFN Social Night at Track 7 Natomas – August 17th @ 7pm
Come hang out, bring a friend (Human or Four Legged), enjoy a cold beer and good company!

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

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

Metcon (Time)

4 sets of:

12/9 Cal Ski

5 Burpee Box Get Overs (48/42)

12/9 Cal Row

5 Burpee Box Get Overs (48/42)

12/9 Cal Bike

5 Burpee Box Get Overs (48/42)

*Rest 1:1 b/t sets
Focus: Stimulus is moderate to moderate high pacing. Burpee box get over reps should be treated as a steady, recovery pace and higher effort should be applied when arriving at each machine. Aim for similar times across rounds with pace time being established in the first round.

Metcon

Metcon (5 Rounds for distance)

5 sets each: (1:1)

3 min AMRAP:

10 Clean and Jerks (135/95)

50 Double Unders

Max Meter Assault Run in remaining time
Notes: Stimulus is moderate pacing on barbell work and jump rope so that athletes can still apply a solid effort on the runner. Going too hard on the first two movements will put athletes in a place where they will be consistently falling behind on their runner score each round. The goal for athletes is to achieve a similar meter score on each round. If athletes do not have 60 seconds of running time, they should decrease the number of clean and jerks by 2 reps and double unders by 10 reps. Same number of single unders if double unders are not possible.

Cooldown/Mobility

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)