Mayhem Affiliate Bodybuilding 3/13/2023


Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.

CrossFit Levo – Levo up

Strength Track

Bench Press (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9)

*Rest 2:00-2:30 b/t sets

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Reverse Grip Barbell Bench Press (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.

Reverse Grip Barbell Bench Press

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Endurance Track

Metcon (Time)

Partner: You go, I go

6 rounds each

15/12 cal Assault bike

5 Double Dumbbell thrusters 50’s/35’s

8 Burpee Box Jump Over

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