Mayhem Affiliate Bodybuilding 9/15/2022

14
Sep

Mayhem Affiliate Bodybuilding 9/15/2022

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.

Metcon

Metcon (5 Rounds for reps)

Partner

5 sets

AMRAP 3 minutes:

18 Synchro GHDs

12 Synchro Box Jumps (24/20)

Max Reps Sandbag Over Bar/Box (150/100)

*rest 3 minutes between sets.
Focus: Partner

5 sets

AMRAP 3 minutes:

18 Synchro GHDs

12 Synchro Box Jumps (24/20)

Max Reps Sandbag Over Bar/Box (150/100)

*rest 3 minutes between sets.

Scoring: Reps

Monostructural

Metcon (Calories)

Every 2:30 for 10 sets: (25 total minutes)

20/16 cal Assault Bike

Scoring: Calories
Focus: Stimulus is high intensity with consideration of how much rest time athletes will be earning. This should not be a full on sprint because fatigue will build very quickly across rounds resulting in a decreased effort. Athletes should aim to apply an effort that is repeatable across all rounds.

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)