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 set of 6 Elevated Front Rack Step Back Lunge (6 right leg, then 6 left leg)
-rest 1-2 minutes-
75 Back Squat @40% + 15# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
6 Sets
300m Row
6 Sandbag Cleans (150/100) (Use a moderate/heavy sandbag or power clean)
9 Burpees over Rower
-Rest 1:1 between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the lunges or the metcon at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Front Rack Front Foot Elevated Barbell Reverse Lunge
Back Squat
Sandbag Clean to Shoulder
Lateral Burpee Over Object
Workout Flow
Work to a heavy 6 Elevated Front Rack Step Back Lunge on Right Leg
then
Work to a heavy 6 Elevated Front Rack Step Back Lunge on Left Leg
-rest as needed b/t sets-
-rest 1:00-2:00-
Accumulate 75 Back Squats at 40% +15# of 1RM Front Squat
-rest 1:00 every time you break-
-rest 2:00-3:00-
300m row
6 sandbag cleans
9 burpees over rower
-rest as long as that set of work took you-
300m row
6 sandbag cleans
9 burpees over rower
-rest as long as that set of work took you-
300m row
6 sandbag cleans
9 burpees over rower
-rest as long as that set of work took you-
300m row
6 sandbag cleans
9 burpees over rower
-rest as long as that set of work took you-
300m row
6 sandbag cleans
9 burpees over rower
-rest as long as that set of work took you-
300m row
6 sandbag cleans
9 burpees over rower
–
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
4 sets: 10 reps – @ deload at 6/10 RPE
*Rest 2:00-2:30 b/t sets
Single Leg Dumbbell Romanian Deadlift
*Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Elevated Heel Goblet Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets: 15 reps – RPE 7
*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.
3 sets: 15-20 reps (each side) – 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 Single leg DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 Lying DB Hamstring Curl @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Single Leg DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise