Mayhem Bodybuilding 7/12/2022


Mayhem Bodybuilding 7/12/2022

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)

Upper Body Posterior (Back & Triceps) Warm-up

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Mayhem Ready Your Quads Are Still Too Stiff Try This


Strict Pull-Ups (7 sets: 9/7/5/3/5/7/9)

*Rest 2:00-2:30 b/t sets

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight/band assistance selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 9 rep sets. Slightly heavier weight is used for 7 reps sets (same weight for both). Slightly heavier weight is used for 5 reps sets (same weight for both). Heaviest weight is used for 3 rep set. If you are unable to do weighted pullups, utilize a band and decrease assistance as reps go down and increase assistance as reps go back up.

Lat Pulldowns

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Lat Pulldowns – Neutral Close Grip

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. Using a close neutral grip (palms facing each other), focus on a strong contraction of the back/pulling back with the elbow not the hands. Handle should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown machine, attach two bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Double DB Prone Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets
Double DB Prone Row

Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Ring Fallouts

*Rest 1:00-1:30 b/t sets

*Raise rings to decrease difficulty
Ring Fallouts

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, extend the arms/rings overhead while leaning forward until full extension is reached. Press through the lats/rings to return to a standing position. Increase the height of the rings to decrease difficulty.

Inver: Inverted Skull Crusher (4×10)

*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Single Arm Standing Tricep DB French Press (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep DB French Press

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.


Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min tricep lacrosse ball smash (each side)


Metcon (Time)

Mayhem Mini-Pump – Upper Body Posterior

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 Strict Pullups @ use band to maintain quality if needed

12 Double DB Prone Row @ moderate weight – maintain quality

12 Ring Fallouts @ maintain quality

15 Inverted Skull Crusher @ maintain quality

-Rest 3 min b/t round-
[Double DB Prone Row](

[Ring Fallouts](

[Inverted Skull Crusher](