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 (AMRAP – Reps)
Row 1:00 minute (test round) – Record monitor distance
7 x 1:00 min Row (rest 30 seconds b/t round) – Reset the monitor each round and COVER the monitor so it cannot be seen while working. Your goal is to match the same distance that you rowed in the initial test round WITHOUT watching the monitor. For each round, record the number of meters you are over or under from the test round. Ex. if you rowed 500 meters in the test rounds and 505m (or 495m) in round 1 of 7, you would score 5. Add the scores from each of the 7 rounds and perform that number of reps in burpees (Max of 50 penalty burpees)
*Scored by your number of total penalty reps
Focus: The purpose of this workout is to focus on pacing. The effort that is applied during the 1st round should be around a 60-70% effort and repeatable across all rounds. Even though athletes can watch the monitor in the first round, they should focus on getting a “feel” for the pacing so that they can repeat the effort once the monitor is covered.
120/90 cal Bike Erg
50 Deadlifts (225/155)
50 STOH (115/75)
150yd Sled Push (3/2)
120/90 cal Bike Erg
Focus: Teams will start and end with a cash-in/cash-out on the bike erg. Calories can be split in any fashion. When moving into the 2 round portion, athletes should select a weight for deadlifts and shoulder to overhead that will allow for 5-10 reps back and forth between partners. The sled weight should allow for 10-15yds at a steady pace, back and forth between partners. If teams do not have access to a sled, they can perform floor plate pushes or partner shuttle runs (substitute 400m shuttle run for 150yd sled push – shuttle run should alternate between partners in 50 yd intervals (25yd down and 25yd back)
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)