CrossFit Modern – Bodybuilding
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.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warm-up -into- 3 rounds:
5 Alt. V-Ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Demo Videos
Alternating Leg V-Up
Heel Taps
Cat Cow
Glute Pump (Time)
5 sets:
4 Weighted Hip Thrusts
8 Alternating Double DB Step Back Lunges (Front Rack)
20 GHD Hip Raise
*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust
Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Alternating Double DB Step Back Lunges (Front Rack)
Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
GHD Hip Raise
GHD Hip Raise
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
Core (Time)
4 Rounds
12 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with Kettlebell (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Med Ball GHD Sit Up
Single Arm Dumbbell Overhead Carry
Strict Toes to Bar
Seated Oblique twist w/ med ball
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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