Mayhem Affiliate Bodybuilding 3/14/2023

Announcements

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

CrossFit Levo – Levo up

Strength Track

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

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

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

DB Spider Curls (4 sets: 10 reps – RPE 8)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

DB Spider Curls

https://youtu.be/h8yRwErruQI

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Incline Dumbbell Hammer Curl

https://youtu.be/mtqJkGTyzWo

Endurance Track

Metcon (Time)

Teams of 2

20 cal Assault Bike

100 pushups

20 cal AB

100 Kettlebell Swings

20 cal AB

100 situps

20 cal AB

100 KBS

20 cal AB

100 air squats

20 cal AB

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