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 5 Elevated Front Rack Step Back Lunge for each leg
-Then-
4 sets
10 Single Leg Kickstand RDL @ RPE 7-8
10 Glute Ham Raise (pick a number you can barely keep unbroken the entire time)
20 GHD Sit Ups
-rest 2-3 minutes-
-Then-
5 sets
10 Calorie Standing Bike Erg – Damper 10 (sprint)
20 Air Squats
30ft Walking Lunge
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Elevated Front Rack Step Back.
Athletes Notes
Demo Videos
Front Rack Front Foot Elevated Barbell Reverse Lunge
Kickstand RDL
Glute Ham Raise
GHD Sit Up
Air Squats
Bodyweight Walking Lunge
Workout Flow
Work to a heavy set of 5 Elevated Front Rack Step Back Lunge on the left leg
-rest as needed-
Work to a heavy set of 5 Elevated Front Rack Step Back Lunge on the right leg
-rest as needed-
10 Single Leg Kickstand Deadlift
10 Glute Ham Raise
20 GHD Sit Ups
-rest 2-3 minutes-
10 Single Leg Kickstand Deadlift
10 Glute Ham Raise
20 GHD Sit Ups
-rest 2-3 minutes-
10 Single Leg Kickstand Deadlift
10 Glute Ham Raise
20 GHD Sit Ups
-rest 2-3 minutes-
10 Single Leg Kickstand Deadlift
10 Glute Ham Raise
20 GHD Sit Ups
-rest as needed-
10 Calorie Standing Bike Erg
20 Air Squats
30ft Walking Lunge
-rest 1 minute-
10 Calorie Standing Bike Erg
20 Air Squats
30ft Walking Lunge
-rest 1 minute-
10 Calorie Standing Bike Erg
20 Air Squats
30ft Walking Lunge
-rest 1 minute-
10 Calorie Standing Bike Erg
20 Air Squats
30ft Walking Lunge
-rest 1 minute-
10 Calorie Standing Bike Erg
20 Air Squats
30ft Walking Lunge
–
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: 5 paused reps – @ 65% of 1RM (2 sec pause at bottom of each rep)
*Rest 2:00-2:30 b/t sets
Split Stance DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. 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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
KB Belt Squats
*Rest 1:30-2:00 b/t sets
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
4 sets: 10 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.
4 sets: 10 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.
4 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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 KB Belt Squats @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Split Stance DB Romanian Deadlift
KB Belt Squats
Seated Dumbbell Calf Raise