Mayhem Affiliate Bodybuilding 5/9/2024

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)

Monostructural (2 Rounds for time)

For Time:

4 rounds

200m Run

10 Pull ups

20 Push ups

30 Air Squats

– Rest 4 mins-

For Time:

8 rounds

100m Run

5 Pull ups

10 Push ups

15 Air Squats

Athletes Notes


This is Murph Prep.

If you have not been doing this amount of volume, scale it down to 3 rounds and 6 rounds.

Scale the movements accordingly to allow for constant movement throughout the entire workout.

The goal is to move smoothly for each set of rounds and complete each in the same amount of time or the second set even slightly faster.

Demo Videos

Kipping Pull Up

scale to Ring Rows

Push Ups

scale to Knee Push Ups OR Incline Push Ups

Air Squats

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

500/400m Bike Erg

20 V-Ups

10 Strict Handstand Pushups

*each 50/40m is 1 rep on Bike Erg

Athletes Notes


Goal is consistent rounds for the entire 15 minutes.

The handstand pushups can be scaled to fewer reps or strict press with DBs.

The goal is to keep the same sets and speed through each movement.

Demo Videos


scale to Tuck Ups OR Modified Tuck Ups

Strict Handstand Push Up

scale to Strict Box Handstand Push Up OR Pike Push Up OR Seated Dumbbell Z-Press

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