Mayhem Affiliate Bodybuilding 8/4/2022

Announcements

New class time – M,W,F 9am
Starting August 1st
No open gym this Saturday, August 6th due to Najera’s Baby Shower.

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

200m Run

*1:00 min rest b/t sets*

2 sets

400m Run

*2:00 min rest b/t sets*

1 set

800 m Run

*3:00 min rest after set*

2 sets

400m Run

*2:00 min rest b/t sets*

4 sets

200m Run

*1:00 min rest b/t sets*
Focus: Total run volume for this workout is 2.5 miles. Adjust volume as needed to fit within a volume (ex. 100m, 200m, 400m) that is currently within your capacity (meaning you won’t feel absolutely wrecked afterwards). Maintain similar pacing across all sets of the same distance. Pace time should decrease slightly as volume increases on sets.

Metcon

Metcon (Time)

3 sets (1:1 – Work:Rest b/t sets):

15/12 cal Standing Bike Erg

12 DB Deadlifts (50×2/35×2)

9 DB Hang Power Cleans (50×2/35×2)

6 DB Shoulder to OH (50×2/35×2)

-Rest 5 min-

1 set

45/36 cal Standing Bike Erg

36 DB Deadlifts (50×2/35×2)

27 DB Hang Power Clean (50×2/35×2)

18 DB STOH (50×2/35×2)
Focus: Stimulus is fast pacing on the initial set of 3 sets. Athletes should push the pace each round but ensure that pacing does not go so fast that form starts to break down. Stimulus on second section of 1 set should be moderate pacing. Fatigue from initial 3 rounds will set in making a chipper-style strategy very effective for the second part of this workout. Athletes will start a 5:00 min clock from the time of their last DB S2O of the first section and then begin the second section. *Start time at the beginning of athlete’s first round and end after last rep on second section (The single set with higher reps).

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)