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.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warmup
-into-
3 rounds
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Demo Videos
Mayhem Hip Halo Activation
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Drop Sets: Weighted Hip Thrust (2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max)
*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.
*Rest 2:00-2:30 b/t sets
Focus: Set up and brace a bench to prevent it from tipping. 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.
Russian Kettlebell Swing (4 sets: 10 reps – RPE 8)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
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.
Lateral Band Walk (4 sets: 30 yards (each side) – RPE 8)
*Rest 2:00-2:30 b/t sets
Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
Core (Time)
4 Rounds
15 Abmat Sit ups
30 Heel Taps (each side)
30 sec Parallette L-sit hold
30 Heel Taps (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Sit Ups
Heel Taps
Parallette L Sit Hold
you can also use kettlebells, dumbbells or boxes
KB Front Racked/ Overhead Carry – offset carry
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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 Russian Kettlebell Swing @ moderate weight
10 GHD Hip Raise @ moderate weight
30yd Lateral Band Walk (each side) @ moderate weight
15 Abmat Sit ups
30 Heel Taps (each side)
30 sec Parallette L-sit hold
30 Heel Taps (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
Demo Videos
Weighted Hip Thrusts
Russian Kettlebell Swing
GHD Hip Raise
—scale to: Barbell Good Mornings
Lateral Band Walk
Sit Ups
Heel Taps
Parallette L Sit Hold
you can also use kettlebells, dumbbells or boxes
KB Front Racked/ Overhead Carry – offset carry