Mayhem Affiliate Bodybuilding 8/13/2022

12
Aug

Mayhem Affiliate Bodybuilding 8/13/2022

Announcements

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)

Arms and Core

3 Rounds

15/12 cal Row

15 Banded Bicep Curls (light band – fast reps)

15/12 cal Ski

15 Banded Tricep Extenstions (light band – fast reps)

-into-

2 Rounds

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

10 Arm Circles (each Direction)

5 Down Dog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace

Strength

Banded Pushups (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.

Banded Pushups

https://youtu.be/7usDIUnlfNw

Ring Row – Feet Elevated (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.

Single Arm Standing Tricep DB French Press (4 sets: 10 reps per side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Single Arm Standing Tricep DB French Press

https://youtu.be/tImwYKWm3Cg

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Barbell Skull Crushers (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with

an EZ curl bar but a straight will work as well. Keeping the elbow tucked,

bring the bar down towards the top of head (around the hairline region). Elbows

should stay pointed towards the ceiling. Adjust grip as needed to find the best

balance between comfort and power. Do not sacrifice form for weight and focus

on a solid contraction with each rep.

Barbell Skull Crushers

https://youtu.be/l3rHYPtMUo8

Barbell Drag Curls (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up

the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.

Barbell Drag Curls

https://youtu.be/i63PYCo3SQ8

Core

Metcon (Time)

For Quality:

4 Rounds

15 V-ups

7 Side Star Plank Reach Throughs (each side)

60 Sec Plank

7 Landmine Windmills (each side)

30yd Isolateral DB Farmers Carry (Left– as heavy as possible)

30yd Isolateral DB Farmers Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Cooldown/Mobility

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Metcon (Time)

Arms/Core

4 Rounds

10 Banded Pushups

10 Ring Row – Feet Elevated

15 Barbell Skull Crushers

15 Barbell Drag Curls

10 V-Ups

7 Side Star Plank Reach Throughs (each side)

60 Sec Plank

30yd Isolateral DB Farmers Carry (Left– as heavy as possible)

30yd Isolateral DB Farmers Carry (Right – as heavy as possible)

-Rest 2 min b/t round-

Scoring: Time

Mayhem Ready

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