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 Front Foot Elevated Front Rack Reverse Lunge on each leg
-then-
20-18-16-14-12-10-8-6-4-2
Double DB Walking Lunge Steps (2×70/50)
GHD Sit Ups
*Hold dumbbells however you prefer
-Then-
4 sets
4 Front Squats @ RPE 7-8
12 Barbell Good Mornings @ RPE 7-8
-rest 2-3 min b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Elevated Front Rack Step Back Lunge or the Accessory at the end
Athletes Notes
Demo Videos
Front Rack Front Foot Elevated Barbell Reverse Lunge
Double Dumbbell Farmer Hold Walking Lunge
GHD Sit Up
Front Squats
Barbell Good Mornings
Workout Flow
Build to Heavy Single Front Foot Elevated Front Rack Reverse Lunge on the left leg
Build to Heavy Single Front Foot Elevated Front Rack Reverse Lunge on the right leg
-rest as needed-
20 Double DB Walking Lunge Steps
20 GHD SIt Ups
18 Double DB Walking Lunge Steps
18 GHD SIt Ups
16 Double DB Walking Lunge Steps
16 GHD SIt Ups
14 Double DB Walking Lunge Steps
14 GHD SIt Ups
12 Double DB Walking Lunge Steps
12 GHD SIt Ups
10 Double DB Walking Lunge Steps
10 GHD SIt Ups
8 Double DB Walking Lunge Steps
8 GHD SIt Ups
6 Double DB Walking Lunge Steps
6 GHD SIt Ups
4 Double DB Walking Lunge Steps
4 GHD SIt Ups
2 Double DB Walking Lunge Steps
2 GHD SIt Ups
-rest as needed-
4 Front Squats
12 Barbell Good Mornings
-rest 2:00-3:00-
4 Front Squats
12 Barbell Good Mornings
-rest 2:00-3:00-
4 Front Squats
12 Barbell Good Mornings
-rest 2:00-3:00-
4 Front Squats
12 Barbell Good Mornings
–
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!
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 of 8 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Spanish Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Box Step-ups
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing 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 RPE 7
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Box Step-Ups (each side) @ moderate weight – maintain quality RPE 7
10 Standing Barbell Calf Raise -Rest 3 min b/t rounds-
Athletes Notes
Elevated Toe Double DB Romanian Deadlift
DB Box Step Ups
Standing Barbell Calf Raise