Mayhem Bodybuilding 7/14/2022

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)

Bodybuilding Monostructural Day

Monostructural/WOD Warm-up

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

https://youtu.be/EirIbob9b2U
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.

Workout

Metcon (5 Rounds for time)

Monostructural

5 Sets

15/12 cal Assault Bike

100m Sprint

6 Burpee Box Get-Overs (48/42)

100m Sprint

15/12 cal Assault Bike

*Rest 1:1 (work:rest) b/t sets
Focus: Stimulus is moderate high intensity across rounds. Athletes should aim to achieve similar scores across all rounds. If athletes find they went too hard in the first rounds, they should reassess and attempt to find the correct pacing that can be maintained for the remaining four rounds. If you do not have access to jerk blocks for the 48/42 inch box get-overs, modify to 10 reps of BBGO at 30/24.

Metcon (Time)

Partner

3 rounds

15 Synchro DB Squats (50/35)

P1: 200m Run

P2: 15/12 cal Row

*Switch at completion

-into-

10/10 (left/right) Synchro

DB Shoulder to Overhead (50/35)

P1: 200m Run

P2: 15/12 cal Ski Erg

*Switch at completion

-into-

14 Sandbag Cleans (split)

(150/100)

P1: 200m Run

P2: 15/12 Bike Erg

*Every 5:00 minutes

(including 0:00, partners must complete 5 synchro burpees to plate) – teams can

complete current work when the 5:00 mark hits before beginning burpees.

**”Switch at completion”

means partner 1 run while partner 2 ergs and will then switch before moving on
Focus: Stimulus is moderate intensity. Teams will work through synchro movements and sandbags together (subbing a 205/145 power clean if no sandbag is available). Once each movement is completed, teams will break off with P1 running and P2 completing erg and then switch with P2 running and P1 completing erg. Every 5:00, teams will complete the current movement they are on and perform 5 synchro burpees to plate on a 10 lb hi-temp before resuming work.

Cooldown

Warm-up (No Measure)

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)