Mayhem Affiliate Bodybuilding 8/18/2022


Mayhem Affiliate Bodybuilding 8/18/2022


Please take a few minutes to sign the CFN Member Agreement that was emailed. If you need help please reach out to Web or Luz.

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 (Time)

4 Sets

4 min AMRAP

400m Run

Max Cal Assault Bike in remaining time

*4 min rest b/t sets
Focus: Athletes will start each round with a 400m run and then use the remainder of the 4 minutes to perform max calories on the Assault Bike. The goal for athletes should be to achieve a score that is repeatable across rounds rather than achieving a 1st round score that cannot be matched in later rounds. Purposely effort on the bike but not an all out sprint.


Metcon (Time)

5 rounds

200/150m Row

7 Deadlifts (135/95)

7 Hang Power Cleans(135/95)

7 Front Squats(135/95)

7 Shoulder to Overhead (135/95)

-Rest 1:30-
Notes: Stimulus is fast pacing throughout. Use a barbell weight that is roughly 45% of the athlete’s 1rm. Athletes should aim to use a weight that they can hang on to for all reps rather than having to break movements up. Purposeful effort and breathing will keep athletes moving consistently through these rounds.

*score it total time including the rest


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)