Program Blog

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

Mayhem Affiliate 03/17/2023

Announcements

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

CrossFit Levo – WOD

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Warm-up (No Measure)

Fire scaps

-into-

3 sets:

1:00 Assault Bike

5 Front Squats (empty bar)

5 Shoulder Press (empty bar)

5 Scap Pull Ups

5 Ring Rows (1 sec pause at the top)

Workout Prep

1 set:

5/4 Calorie Assault Bike (workout pace)

3 Thrusters (focus on breathing)

2 Strict Pull-ups

Workout (AMRAP – Rounds and Reps)

Green Eggs and Ham

RX+

16:00 AMRAP

30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)

20 Thrusters (45/35)

10 Strict Pull-Ups

RX

16:00 AMRAP

25/20 Calorie Assault Bike (OR 21/16 Calorie Echo)

20 Thrusters (35/25)

8 Strict Pull-Ups

Scaled

16:00 AMRAP

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo)

10 Dumbbell Thrusters (light)

5 Jumping Pull-Ups or Ring Rows

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3

Gymnastics Skills and Drills (Checkmark)

Week 1: Ring Muscle-up Progression

Advanced:

5 sets:

30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Intermediate:

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Beginner:

5 sets:

20-30 seconds Top of Ring Dip Hold (Toes on the ground)

– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Mayhem Affiliate 03/16/2023

Announcements

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

CrossFit Levo – WOD

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Warm-up (No Measure)

Hip circle with coach

-into-

8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 FrontSquats

Workout Prep

2 sets:

4 Box Jump Overs

2 Stick Sit Ups

Strength

Overhead Squat (2X10(bamboo for warm up)
5X5 same or ascending weights)

Workout (Time)

Kiss Me I’m Irish

RX+

For Time:

40-30-20-10

Box Jump Overs (20)

20-15-10-5

Stick Sit Ups (Or GHD Sit Ups)

RX

For Time:

40-30-20-10

Box Jump Overs (16)

15-12-9-6

Stick Sit Ups (Or GHD Sit Ups)

Mali (Molly and Ali)

For Time:

20-15-10-5

Low Box Jumps

Sit Ups (Or GHD Sit Ups)

Target time: 6-8 minutes

Time cap: 12 minutess

Mayhem Affiliate 03/15/2023

Announcements

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

CrossFit Levo – WOD

Warm-up (No Measure)

3 set:

1:00 Row

10 Alternating Dumbbell Clean and Jerks

5 Lunge Steps (each side)

5 good mornings

Workout Prep

3 sets: (Build in weight)

3 Dumbbell Clean and Jerks

10ft Dumbbell Front Rack Walking Lunge

Strength

Dumbbell Thruster (5X8 same or ascendimg)

Workout (Time)

Emerald Isle

RX+

21-15-9

Double Dumbbell Clean and Jerks (50s/35s)

50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

RX

21-15-9

Double Dumbbell Clean and Jerks (35s/25s)

50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)

Foundations

20-16-10

Alternating Dumbbell Clean and Jerks (light)

50ft Single Dumbbell Front Rack Walking Lunge (light)

Target time: 5-7 minutes

Time cap: 10 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

03/14/2023

Announcements

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

CrossFit Levo – WOD

Warm-up (No Measure)

Coaches choice

Workout Prep

1 set:

50m Run (workout pace)

5 Toes to Bar

Workout (Time)

Saint Patrick

Rx+

For time, partition any way:

1600m Run outside or 100 Shuttle Runs inside

80 Toes to Bar

* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.

Rx

1200m Run or 75 Shuttle Runs

60 Toes to Bar

Foundations

1000m Run or 60 Shuttle Runs

80 Hanging Knee Raises

Target time: 13-15 minutes

Time cap: 18 minutes

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

Extra credit

Mini-pump (Checkmark)

3-4 rounds @rpe7

10 Elevated toe double DB RDL

10 bent over row – underhand grip

12 lat pulldowns

10 seated neutral grip banded rows

-rest 3:00 b/t rounds-

Mayhem Affiliate Bodybuilding 3/13/2023

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

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

https://youtu.be/DLqYWWVCQRI

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

Mayhem Affiliate 03/13/2023

Announcements

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

CrossFit Levo – WOD

Warm-up (No Measure)

Hip circle with coach

-into-

8:00 Amrap

30 sec row

4 Up Downs to Seal Pose + Step over rower

3 Wallball Squats

3 Wallball Push Press

Workout Prep

2 sets:

5/4 Calorie Row (workout pace)

2 Burpee Over Rower

4 Wall Balls (build in weight)

Workout (Time)

Ireland

Rx+

5 rounds:

200/175m Row

10 Burpee over Rower

15 Wall Balls (30/20) (11’/10′)

Rx

5 rounds:

175/150m Row

8 Burpee over Rower

15 Wall Balls (20/14)

Foundations

5 rounds:

150/125m Row

10 Up Downs

15 Wall Ball Thrusters (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)