Mayhem Bodybuilding 7/16/2022


Mayhem Bodybuilding 7/16/2022

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)

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)


2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions
Focus: Move with intention and take machine work at an easy/moderate pace

Mayhem Ready BarbellIs Out Restore Your Rotation


Banded Pushups (5 sets: 10 reps)

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

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.


5 sets: 10 reps

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

*Place feet on floor to decrease difficulty
Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for

quality reps.

Tricep Dips (4 sets: 10 reps)

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

Barbell Curl 21’s

3 sets: 21 reps

*Rest 1:00-1:30 b/t sets
Barbell 21’s

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

Single Arm DB Skull Crusher (4 sets: 10 reps)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets
Single Arm DB Skull Crusher

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.

Standing Alternating DB Hammer 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 dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).


Warm-up (No Measure)

For Quality:

4 Rounds

10 Weighted GHD situps to parallel – plate on chest

8 Ab Wheels

10 Dip Support Leg Raise

5 Side Star Plank Reach Throughs (each side)

30yd Isolateral DB Farmers Carry (Right)

30yd Isolateral DB Farmers Carry (Left)

*Rest 2:00 b/t sets
[Weighted GHD situps to parallel – plate on chest](

[Dip Support Leg Raise](

[Side Star Plank Reach Throughs](

[Isolateral DB Farmers Carry](


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.


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 Banded Pushups

10 Chin-ups

12 Tricep Dips

1 set Barbell Curl 21’s

10 Weighted GHD situps to parallel – plate on chest

10 AB Wheels

10 Dip Support Leg Raise

30yd Isolateral DB Farmers Carry (Right)

30yd Isolateral DB Farmers Carry (Left)

-Rest 2 min b/t rounds-
[Banded Pushups](

[Barbell 21’s](

[Weighted GHD situps to parallel – plate on chest](

[Dip Support Leg Raise](

[Isolateral DB Farmers Carry](