Mayhem Affiliate Bodybuilding 4/11/2024


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – Mayhem Affiliate – Bodybuilding



Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.

Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.

Warm-up (No Measure)


5 min Single/Double Unders


5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)
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.

Monostructural (6 Rounds for distance)

For Max Meters:

1 min Run

1 min Bike Erg

3 min Run

3 min Bike Erg

5 min Run

5 min Bike Erg

*scored by total meters on each machine. 6 different scores.

Athletes Notes


The goal is to move across the entire workout.

Athletes should be able to hold the same pace for the entire workout.

There is no rest between sets so athletes should find an efficient way to keep track of their meters while they continue to work.

Metcon (5 Rounds for time)


5 sets (each – 1:1)

250/200m Row

5 Power Cleans (185/135)

4 50ft Burpee Shuttle Runs (25 down/25 back)*

* Burpee shuttle runs replace the normal touch of the ground at turnaround with a burpee behind the line (hands behind the line). No burpee at the start of rep 1 or end of rep 4.

Athletes Notes


Athletes should work at a moderate-high intensity across all 5 sets.

The goal should be to be within 3 seconds of the first set.

The cleans should be something that is around 70-75% and should be done in quick singles.

Athletes should warm up their shuttle runs and practice the burpee turn around.

Sub the Barbell Power Cleans with 8 reps of Dumbbell Power Clean

Remember Partner 1:1 means that 1 person is resting while the other person is working, then they switch when the person is FULLY DONE with the set. Ideally you are with a partner who is relatively the same fitness level as you so that you will roughly be working for the same amount of time you are resting (1:1 = work:rest ratio is the same)

Individual Version

Same as seen here for partner version. You will just not have anyone that works during your rest period.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

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)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash