Mayhem Affiliate Bodybuilding 6/6/2024

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 (Time)

For Time

10 rounds:

6 Burpee Box Jump Overs (24/20)

4 Shuttle Runs (50ft)

Athletes Notes


This is a workout that can easily be paced. Settle into a pace that is slightly uncomfortable but not unattainable for 10 rounds.

The goal is to repeat the time to complete each round. Starting out, rounds 1-3 should be paced based off feel.

Rounds 4-7 are maintenance rounds. The goal is to hold whatever pace you chose for these rounds and choose to stay consistent.

For the last 3 rounds, these are the full send rounds. The end is near and athletes should be emptying the tank.


Shuttle runs are 25ft down and 25ft back for 1 rep. Burpee Box Jump Overs must be done facing the box.

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

Metcon (Time)

Teams of 2: Split

400 Double Unders

200 Wall Balls (20/14)

100/80 Cal Row

Individual Version:

200 Double Unders

100 Wall Balls (20/14)

50/40 Cal Row

Athletes Notes


This is a long chipper.

If an athlete does not have a partner, they will halve the workout.

Consistent sets is key to moving smooth through this workout.

Coordinate with your partner and have a plan going into the workout. Communicate during this.

Athletes do not have to split the work evenly.

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