Mayhem Affiliate Bodybuilding 8/20/2022
Announcements
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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
Push-ups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify Push-ups to either pushups on a racked bar or the side of a box. Knee Push-ups are not preferred.
Strict Pull-ups (5 sets: 10 reps)
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Ring Dips (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
DB Preacher Curl (4 sets: 10 reps per side)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
DB Preacher Curl
https://youtu.be/R4s8obKxrro
Double DB Skull Crushers (4 sets: 12 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
Double DB Skull Crushers
https://youtu.be/_wwR9IPFQJk
Single DB Double Head Curl (4 sets: 15 reps)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Core
Metcon (Time)
For Quality:
4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead 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 Push-ups
10 Strict Pull-ups
15 Double DB Skull Crushers
15 Single DB Double Head Curl
15 GHD’s
10 Strict Toes to Bar
15 Oblique twists with Medball (each side)
50yd Single DB Overhead Carry (Left– as heavy as possible)
50yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Scoring: Time