About This Program
We want to provide the opportunity for every fitness gym in the world to follow along with the same programming that CrossFit Mayhem's affiliate follows.
This program is structured so any functional fitness gym can follow along easily from their first day signing up! Whether you have a seasoned gym or are just starting, we have the programming for you.
This is the exact program our CrossFit Mayhem here in Cookeville has followed for years and is posted at crossfitmayhem.com! You will get to follow 3 weeks behind so we can improve workouts even more to give you the CrossFit Mayhem fitness experience at your gym, wherever you are.
We include daily coaching videos, programming notes, warm ups, cool downs, and more exclusive content to ensure you have all you need to give your gym members the best fitness experience each day.
The programming will always be 1 hour for the typical hour long CrossFit class. We may include bonus programs or other valuable content at times to increase the value of what you will receive.
Subscribers will also gain access to other Mayhem class offerings:
The At Home workouts are designed for someone who wants to workout at home or who travels frequently and has limited access to equipment.Each day’s workout includes both bodyweight and dumbbell variations and provides a warm-up, cool-down, and workout notes that clearly explain the intended stimulus, target score, time cap, movement explanation, scaling options, and more. This program includes a 30-minute workout (plus optional bonus pieces), 6 days/week.
Mayhem Bodybuilding is a stand-alone hypertrophy-focused program. Sessions are not done “for time”. Instead, the goal is to perform each set with quality and control, unless otherwise stated. This program includes 6 workouts per week.
The CrossFit Kids program is designed for kids ages 5-8. This class introduces kids to some of the foundational movements of CrossFit in a fun environment. In this class, kids use little to no weight, where they slowly progress to light medicine balls, light kettlebells, or 5 lb plates after they have shown that they can do the movement properly. This program includes a 45-60 minute workout, 2 days/week..
L.I.F.E. stands for “Longevity In Functional Efficiency” and its aim is to demonstrate that no one is too old or out-of-shape to benefit from the basic CrossFit principles of utilizing a variety of functional movements to enhance the quality and longevity of their lives. L.I.F.E. also offers safe, effective workouts – a “gentle” version of CrossFit with more emphasis on mobility and longevity and less on competition and intensity. This program starts athletes where they are and takes them to more than they thought they could be. This program includes a 60-minute workout, 5 days/week.
The Pre Teens class is for kids ages 9-13. This class introduces kids to the correct foundational movements and will begin teaching some different lifts, starting with a PVC bar, and moving up in weight slowly using light barbells, dumbbells, medicine balls, etc., based on how well they perform the movement. This age group will be introduced to more movements, but while still staying in the mode of practicing the movement vs increasing complexity and weight. Workouts are scaled to different levels of athletes to help teach the proper movement and prevent injury. This program includes a 45-60 minute workout, 2 days/week.
The Teens class is for kids ages 14-17. Similar to Pre-Teens, this class introduces kids to the correct foundational movements and will begin teaching some additional lifts, starting with a PVC bar and moving up in weight slowly based on how well they perform the movement. Several levels are available to accommodate a variety of athletes. The goal for our Kids and Teens classes is not to create the best CrossFit athlete. Mayhem wants to use CrossFit to help get (or keep) them conditioned to help them excel at other activities they might participate in through recreational, travel teams, or school sports. This program includes a 60-minute workout, 3 days/week.
These workouts are no barbell, boot camp-style classes. They offer lots of sweat, hard work, and fun. This program includes a 45-60 minute workout, 2 days/week.
Since every affiliate has a group of runners, the running program offers interval, aerobic, and anaerobic style running workouts that gyms can provide to your members. This program includes two running workouts per week.
The Spin workouts include interval-style training on the BikeErg. These non-stop sweat sessions are for those who want a break from the lifting and stress of other classes. Climb on the bike and grind. You can also change it up and use an Assault bike, rower, or SkiErg. This program includes a 45-60 minute workout, 1 day a week.
Mayhem Affiliate Burgener Strength focuses on improving athletes' strength and technique in Olympic lifting. Each day includes a warm-up, Olympic lifting skill and technique work, classic strength training, core, and accessory pieces. Programming includes 60-minute classes offered three times a week.
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
30 sec assault bike
5 alt. V-ups (each side)
5 knees to elbows
5 1¼ Squats (empty bar)
2. Strength Prep
For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a challenging banded pullup for quality reps.
3. Workout Prep
5 Toes to bar
5/4 Calorie Assault Bike
5 Power Snatch (touch and go)
1 In the Hole Front Squats + 1 front squat
5 x (1+1) @ 75% of 1RM
*Change to pause front squat + front squat if unable to perform “in the hole.”
*Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and pull straight down with your hamstrings.
2 Strict Weighted Pull-ups x 5 sets @70% of 1RM
*Use belts, dumbbells, kettlebells, or clips to support the weight.
*Focus on the hollow torso and have a straight-line pull.
*Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders, so we wrap pinkies first before the thumbs.
5 x 2:00 AMRAP of: 15 Toes to Bar
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Max Snatches 95/65
-rest 2 min between sets-
*Continue until 50 Snatches are completed. *20 minute time cap (includes rest time)
Intro: 0:00 - 3:00
Warmup: 3:00 - 15:00
Workout: 15:00 - 37:00
Strength: 37:00 - 50:00
Cooldown: 52:00 - 54:00
Cleanup: 54:00 - 56:00
Mobility: 56:00 - 60:00
*Target reps each set: 15+ reps
*Minimal number of reps before scaling: 10 reps
Stimulus and Goals
*The stimulus is high intensity. In the remaining time, athletes will have 2 minutes to complete T2B, assault bike, and perform as many power snatches as possible. Athletes will continue to accumulate reps until they have completed 50 power snatches. Athletes have a “time cap” of 5 rounds to complete this workout, meaning they should complete at least 10 power snatches each round. If athletes do not complete at least 10 power snatches each round, lower toes to bar by 3 reps and assault bike by 3 calories.
*We need to be strategic on our pacing with the first two movements to allow athletes at least 30 seconds or more on the bar. Push hard (not all out), control your breathing, and recover.
1 min seal pose
1 min forearm smash w/ barbell (each side)
1 min child’s pose