Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
5 sets
100ft Sled Push (Heavy)
25 GHD Sit Ups
-rest :90 b/t sets-
-rest 2-4 minutes-
Tabata Air Squats
2 Rounds
8 sets: 0:20 on/0:10 off
-rest 2 minute b/t Rounds-
-rest 2-4 minutes-
4×20 Single Leg Banded Hamstring Curls (each side)
Athletes Notes
INSTRUCTIONS
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!
Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press)
Flow
(Again this is intended to be MODERATE intensity)
100ft Sled Push, 25 GHD Sit Ups
-rest 90 seconds-
100ft Sled Push, 25 GHD Sit Ups
-rest 90 seconds-
100ft Sled Push, 25 GHD Sit Ups
-rest 90 seconds-
100ft Sled Push, 25 GHD Sit Ups
-rest 90 seconds-
100ft Sled Push, 25 GHD Sit Ups
-rest 90 seconds-
-rest 2-4 minutes-
0:00 – 0:20 Max Air Squats
0:20 – 0:30 Rest
0:30 – 0:50 Max Air Squats
0:50 – 1:00 Rest
1:00 – 1:20 Max Air Squats
1:20 – 1:30 Rest
1:30 – 1:50 Max Air Squats
1:50 – 2:00 Rest
2:00 – 2:20 Max Air Squats
2:20 – 2:30 Rest
2:30 – 2:50 Max Air Squats
2:50 – 3:00 Rest
3:00 – 3:20 Max Air Squats
3:20 – 3:30 Rest
3:30 – 3:50 Max Air Squats
3:50 – 4:00 Rest
4:00 – 6:00 Rest
6:00 – 10:00 Repeat!!!!
-rest 2-4 minutes-
20 Single Leg Banded Hamstring Curls (left), 20 Single Leg Banded Hamstring Curls (right)
-rest as needed-
20 Single Leg Banded Hamstring Curls (left), 20 Single Leg Banded Hamstring Curls (right)
-rest as needed-
20 Single Leg Banded Hamstring Curls (left), 20 Single Leg Banded Hamstring Curls (right)
-rest as needed-
20 Single Leg Banded Hamstring Curls (left), 20 Single Leg Banded Hamstring Curls (right)
See Scaling and Sub Document HERE for recommended substitution options!!!
Demo Videos
Sled Push
Option 1 – scale to a heavy 100ft Plate Push
Option 2: scale to 50ft of Barbell Front Rack Walking Lunge OR 16 Front Rack Lunges – in place
for other scaling options for Sled Push see “Scaling and Sub Document” below
GHD Sit Up
scale to V-Ups or see Scaling and Sub Doc below for more options
Air Squats
Single Leg Banded Hamstring Curls
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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.
Leg Day Warm-up (Checkmark)
Hip Halo Activation
-into-
3 rounds
15/12 Bike Erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Demo Video
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat
*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.
5 sets: 5 Reps – 75% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 5 Reps – 75% of 1RM
*Rest 2:00-2:30 b/t sets
Back Racked Barbell Box Step-ups
*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.
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
4 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min Couch Stretch (each side)
1 min Quad Smash (each side)
1 min Forward Fold (straight legs)
1 min Calf Stretch on Wall (each side)
2 min Foam Roll all of Lower Body
Demo Videos
Couch Stretch
Quad Smash
Forward Fold Stretch
calf stretch on wall
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.
Leg Day (4 Rounds for time)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 DB Good Mornings @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
DB Good Mornings
Standing Barbell Calf Raise