Mayhem Bodybuilding 7/09/2022
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.
Warm-up
Warm-up (No Measure)
Arms and Core Warm-up
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
https://youtu.be/WvnL6Swib-g
Focus: Move with intention and take machine work at an easy/moderate pace
Mayhem Ready BarbellIs Out Restore Your Rotation
https://youtu.be/Axp4RSCks8E
Strength
Diamond Pushups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Diamond Pushups
https://www.youtube.com/watch?v=iKPYFK9QYps
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
Ring Rows (Feet Elevated, 5×10)
Feet Elevated
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
Barbell Skull Crushers (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
https://www.youtube.com/watch?v=l3rHYPtMUo8
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Standing Barbell Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Standing Tricep DB French Press (4×10)
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
https://www.youtube.com/watch?v=tpAWX6mmyOE
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Single DB Double Head Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Single DB Double Head Curl
https://www.youtube.com/watch?v=nVBA3hi9Ij8
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
Accessory
Warm-up (No Measure)
Core Work
For Quality:
4 Rounds
10 GHD to parallel (2 sec hold at full extension)
10 Kettlebell Side Bend (each side)
10 Strict Hanging Leg Raise
7 Landmine Windmills
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
Kettlebell Side Bend
https://www.youtube.com/watch?v=mBGEXX1PUGE
Strict Hanging Leg Raise
https://www.youtube.com/watch?v=EkxKEaiKJRc
Landmine Windmills
https://www.youtube.com/watch?v=W5d1DhylcHA
Cooldown
Warm-up (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Note: Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.
Workout
Metcon (Time)
Mayhem Mini-Pump – Arms/Core
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.
4 Rounds
10 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 GHD to parallel (2 sec hold at full extension)
10 Kettlebell Side Bend (each side)
10 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Diamond Pushups
https://www.youtube.com/watch?v=iKPYFK9QYps
Barbell Skull Crushers
https://www.youtube.com/watch?v=l3rHYPtMUo8
Kettlebell Side Bend
https://www.youtube.com/watch?v=mBGEXX1PUGE
Strict Hanging Leg Raise
https://www.youtube.com/watch?v=EkxKEaiKJRc
Landmine Windmills
https://www.youtube.com/watch?v=W5d1DhylcHA