Mayhem Bodybuilding 7/15/2022


Mayhem Bodybuilding 7/15/2022

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.


Warm-up (No Measure)

Shoulder and Glutes Warm-up

Crossover Symmetry


Hip Halo Warmup
Focus: Move with intention and focus on each movement you are performing

Mayhem Ready: Sneaky Ways to Better Overhead


Shoulder Press (7 sets: 9/7/5/3/5/7/9)

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight 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.

Seated Arnold Press (4 sets: 10 reps)

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

*Build to a moderate weight; stay the same or build across
Seated Arnold Press

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Ring Y Raise (4 sets: 10 reps)

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

*Build to a light/moderate weight, stay the same or build across sets
Ring Y Raise

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.

Crossover Symmetry Iron Scap Protocol

Complete Iron Scap Protocol
Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

GHD Hip Extension

5 sets: 20 reps; unloaded or holding a plate or DB

*Rest 1:00-1:30 b/t sets
GHD Hip Extension](

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Weighted Hip Thrust

5 sets: 12 reps

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

*Build to a heavy weight and stay the same as long as form can be maintained
Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Lateral Band Walk (4 sets: 15 yds (each direction))

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

*Build to a moderate weight band; stay the same across all sets
Lateral Bank Walk

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.


Warm-up (No Measure)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)


Metcon (Time)

Mayhem Mini-Pump – Shoulder/Glutes

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 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Ring Y Raise @ maintain quality

15 Weighted Hip Thrust @ heavy weight

15yd Lateral Band Walk (each direction) @ moderate weight band

-Rest 3 min b/t round-
[Seated Arnold Press](

[Ring Y Raise](

[Lateral Bank Walk](