Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (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!
3 Rounds
21 Calorie Assault Bike
21 Strict Handstand Push Up
-rest 2-4 minutes-
Dumbbell Shoulder Press
2 sets
Max Reps (2×50/35)
-Rest :30-
Max Reps (2×35/20)
-Rest :30-
Max Reps (2×20/15)
-Rest 2 minutes b/t sets-
-rest 2-4 minutes-
10 Sets x10 Barbell Curl
10 Sets x10 Barbell Skull Crusher
10 Sets x10 Double Dumbbell Hammer Curl
10 Sets x10 Double Dumbbell Tricep Kick Backs
-rest 1:1 b/t all sets-
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)
21 Calorie Assault Bike, 21 Strict Handstand Push Up, 21 Calorie Assault Bike, 21 Strict Handstand Push Up, 21 Calorie Assault Bike, 21 Strict Handstand Push Up
-rest 2-4 minutes-
Max Dumbbell Shoulder Press with 50s / 35s
-rest 30 seconds-
Max Dumbbell Shoulder Press with 35s / 20s
-rest 30 seconds-
Max Dumbbell Shoulder Press with 20s / 15s
-rest 2 minutes-
Max Dumbbell Shoulder Press with 50s / 35s
-rest 30 seconds-
Max Dumbbell Shoulder Press with 35s / 20s
-rest 30 seconds-
Max Dumbbell Shoulder Press with 20s / 15s
-rest 2-4 minutes-
10 sets of 10 Barbell Curl
-rest between each set of 10 for as long as it takes you to complete each set of Barbell Curls-
10 Sets x10 Barbell Skull Crusher
-rest between each set of 10 for as long as it takes you to complete each set of Barbell Skull Crushers-
10 Sets x10 Dumbbell Hammer Curl
-rest between each set of 10 for as long as it takes you to complete each set of Dumbbell Hammer Curls-
10 Sets x10 Double Dumbbell Tricep Kick back extension
-rest between each set of 10 for as long as it takes you to complete each set of Tricep Kick Back Extensions-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Demo Videos
Assault Bike
can scale to any other cardio equipment piece. See the “Scaling and Sub document below” for a calorie conversion chart
Strict Handstand Push Up
scale to Strict Box Handstand Push Up OR
Pike Push Up
Dumbbell Shoulder Press
Standing Barbell Curl
Barbell Skull Crushers
Double Dumbbell Hammer Curls
Double Dumbbell Tricep Kick Backs
()
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 Shoulders Warm-up (Checkmark)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Athletes Notes
Focus: Move with intention and take machine work at an easy/moderate pace
Banded Bicep Curls
Banded Tricep Extension
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
Shoulder Press
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
5 sets: 5 Reps – 75% of 1RM
*Rest 2:00-2:30 b/t sets
Deficit Pushups
*Rest 1:00-1:30 b/t sets
Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit Push-ups if you can perform regular Push-ups without assistance. Recommended deficit is 45lb hi-temp plates.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Shoulder Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Standing Alternating DB Shoulder Press
https://youtu.be/do067ExztzM
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Leaning Lateral Raise
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.
Barbell Drag Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Single Arm DB Skull Crusher
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Bicep Stretch on the Wall
Tricep Smash
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.
Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Barbell Drag Curls @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Leaning Lateral Raise
Barbell Drag Curls
Single Arm DB Skull Crusher