Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
INSTRUCTIONS!
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
10 rounds
1000m bike erg
200ft Double Dumbbell (or Kettlebell) Farmers Carry (2×70/50)
10 Shoulder Press (115/80)
3 sets
30 Double Dumbbell Hammer Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Banded Tricep Push Down (moderate)
Rest :30
15 Barbell Curls (moderate)
Rest 1:00
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)
10 rounds: (1000m Bike Erg, 200ft Farmers Carry, 10 Shoulder Press)
…into…
30 Dumbbell Hammer Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Tricep Push Down (moderate)
Rest :30
15 Barbell Curls (moderate)
Rest 1:00
30 Dumbbell Hammer Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Tricep Push Down (moderate)
Rest :30
15 Barbell Curls (moderate)
Rest 1:00
30 Dumbbell Hammer Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Tricep Push Down (moderate)
Rest :30
15 Barbell Curls (moderate)
Rest 1:00
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Demo Videos
Bike Erg
Double Dumbbell Farmer’s Carry
scale to 90 seconds of Double Dumbbell Farmer’s Carry Marches if needed
Barbell Strict Press
Double Dumbbell Hammer Curls
Banded Tricep Overhead Extension
Banded Tricep Push Down
Standing Barbell Curl
()
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: 4 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Banded Pushups
*Rest 1:00-1:30 b/t sets
Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Bent Over Lateral Raises
*Rest 1:00-1:30 b/t sets
Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
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.
Standing KB Crush Grip Bicep Curl
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Tricep Dips
*Rest 1:00-1:30 b/t sets
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
4 sets: 10 reps – 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 Bent Over Lateral Raises @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Bent Over Lateral Raises
Standing KB Crush Grip Bicep Curl
Tricep Dips