Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Arms 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
Demo Videos
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Weighted Hip Thrust (4 sets: 10 reps @ – RPE 6-7)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. 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.
Band Pull Through (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
GHD Hip Extension (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
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. If you do not have access to a GHD you can sub Barbell Good Mornings.
Back Racked Barbell Box Step-ups (4 sets: 10 reps (each side) – RPE 8)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the back rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Core (Time)
4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 Second Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 second side plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 second Chinese Plank
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
GHD Sit Up
Plank
Side Plank
Face-Up Chinese Plank
Isolateral Overhead DB Carry
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
Demo Videos
Seal Stretch
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Glutes and Core (Time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Band Pull Through @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Back Racked Bar Box Step-Ups (each side) @ moderate weight
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
:30 Second Plank
:15 second side plank (each side)
:30 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Scoring: Time
Demo Video
Weighted Hip Thrusts
Band Pull Through
—-scale to: Russian Kettlebell Swings
GHD Hip Raise
—-scale to: Barbell Good Mornings
Back racked Bar Box Step Ups
GHD Sit Up
Plank
Side Plank
Face-Up Chinese Plank
Isolateral Overhead DB Carry