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 rounds
1000m bike erg (damper 10)
150ft sled push (heavy)
-rest 3-5 minutes-
27-21-15
V Ups
Sit Ups
-rest 2 minutes-
21-15-9
Jumping Air Squats
Bodyweight Step Back Lunges
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)
1000m Bike Erg, 150ft Sled Push, 1000m Bike Erg, 150ft Sled Push, 1000m Bike Erg, 150ft Sled Push, 1000m Bike Erg, 150ft Sled Push, 1000m Bike Erg, 150ft Sled Push,
…rest 3-5 minutes before moving into…
27 V-Ups, 27 Sit Ups, 21 V-Ups, 21 Sit Ups, 15 V-Ups, 15 Sit Ups
…rest 2 minutes before moving into…
21 Jumping Air Squats, 21 Step Back Lunges, 15 Jumping Air Squats, 15 Step Back Lunges, 9 Jumping Air Squats, 9 Step Back Lunges
See Scaling and Sub Document HERE for recommended substitution options!!!
Demo Videos
Bike Erg
see scaling and sub document for a calorie conversion chart.
Sled Push
Option 1: scale to a heavy 150ft Plate Push
Option 2: scale to 75ft of Barbell Front Rack Walking Lunge OR 24 Front Rack Lunges – in place
V-Ups
Sit Ups
Jumping Air Squats
Step Back Lunge Explanation
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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: 4 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 4 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Barbell Step Through Lunges
*Rest 1:30-2:00 b/t sets
Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.
-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
4 sets: 15-20 reps (each side) – 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 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Back Squat
Deadlift
GHD Nordic Hamstring Curl
—scale to: Nordic Hamstring Curl with Someone holding feet
—-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
Single Leg Calf Raise