Mayhem Affiliate Bodybuilding 4/4/2024


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.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

6 Box Jumps (30/24)

9 Toes to Bar

12 Wall Ball (20/14)

Athletes Notes


Transitions are key for this workout.

Athletes should pace each movement so that transitions are smooth and consistent across all 12 minutes.

The goal is to keep each round taking the same amount of time.

If an athlete knows they cannot hold unbroken sets across the entire workout, it is advised to break up from the beginning into manageable sets.


Higher box jumps today! If you don’t feel confident jumping to 30/24, then jump to a higher than usual box for you ๐Ÿ™‚

Toes to be can be scaled to : Hanging Knee Raises OR V-Ups

Wall Ball can be scaled to empty barbell thruster if you don’t have access to a wall ball.

See Scaling and Sub Document HERE for other recommended substitution options!!!

Monostructural (Calories)

15:00 AMRAP


Standing Bike Erg Calories

:30 second walk b/t sets

Athletes Notes


Each standing bike erg set should be at a fast pace.

The walk should be to get the heart rate back down before the next set.

This fast pace is not a sprint and should not be an all out effort, but should be at a slightly uncomfortable pace.

Score is total amount of calories.

Make sure that athletes reset their monitor after each set and they must walk at a minimum of at least :30 seconds.

Continue increasing by 5 calories until end of AMRAP.

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)