Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
Work to a heavy single Pause Front Squat (pause is 2 seconds at the bottom)
-rest 1-2 minutes-
75 Front Squat @40% + 15# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
4 Sets
25 Alternating V Ups
20 Step Back Lunges
15 Calorie Ski
10 V Ups
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Front Squats
Alternating Leg V-Up
Bodyweight Step Back Lunge
V-Ups
Workout Flow
Work to a heavy single Pause Front Squat (pause is 2 seconds at the bottom)
-rest as needed-
-rest 1-2 min-
Accumulate 75 Front Squat @40% + 15# of 1RM Front Squat
-every time you break, rest for 1 minute-
-rest 2-3 min-
25 Alternating V Ups
20 Step Back Lunges
15 Calorie Ski
10 V Ups
-rest 1 min-
25 Alternating V Ups
20 Step Back Lunges
15 Calorie Ski
10 V Ups
-rest 1 min-
25 Alternating V Ups
20 Step Back Lunges
15 Calorie Ski
10 V Ups
-rest 1 min-
25 Alternating V Ups
20 Step Back Lunges
15 Calorie Ski
10 V Ups
–
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).
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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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)
Athlete Notes
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat
5 sets: 8 reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
Barbell Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Stepback Lunges
*Rest 1:00-1:30 b/t sets
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
3 sets: 15 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Hamstring Ring Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
3 sets: 15-20 reps – RPE 7
*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
Athletes Notes
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 Romanian Deadlift @ Moderate weight – maintain control and quality
10 Hamstring Ring Curls @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise