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 (3 Rounds for time)
Box Jump Overs (24/20)
1:1 – work:rest between sets
*Women’s Cal: 17-12-7
Focus: Stimulus is steady pacing across all sets. Effort should be moderate to moderate high. Leg fatigue from row will affect athlete’s ability to jump so athletes should be mindful of purposely picking up the feet during the jump to avoid tripping. Modify to box step-overs if needed. Athletes should aim to score similar times across rounds or get slightly faster each round.
1600m Run (split)
120 Wall Balls (20/14)
*partner hangs from pullup bar
1600/1200m Ski (split)
300 Double Unders
*partner maintain handstand hold (or plank)
3200/2400m Bike Erg
120 GHDs (split)
*partner bear hugs sandbag (150/100)
Focus: Focus is moderate pace with chipper style effort. Partner will split run/machine work at their own discretion. Wallballs, double unders, and GHD’s should be split based on difficulty of hold that is paired with the movement. The partner who is performing the hold should not go until failure and should communicate with the working partner when they would like to switch.
Hang from Pullup Bar: Athletes will hang from a pullup bar while partner completes wallballs. If athlete cannot hang from a pullup bar, allow them to perform a challenging double dumbbell hold by the sides.
Handstand Hold: Athletes will maintain a handstand hold against the wall while their partner performs double unders. If athlete cannot hold a handstand, allow them to perform a double dumbbell hold overhead. With either movement, athletes should maintain an engaged core and avoid overextension through the torso.
Sandbag Front Hold: Bag will be held in the front hold position. Athletes should focus on locking in a strong grip and setting shoulders down and back. Remind athletes to use the restroom before this workout because the bag will commonly press against the bladder, which will cause a great deal of discomfort. Cue athletes to keep core engaged and avoid overextending the lower 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)