Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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.
Arms & Core Warm Up (No Measure)
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-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
Banded Bicep Curls (light band – fast reps)
Banded Tricep Extensions (light band – fast reps)
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Tempo Pushups
*Rest 1:00-1:30 b/t sets Focus: Athlete will assume a pushup position. Athlete will lower themselves to the bottom of the pushup under control for a 3 count. Once contact is made with the floor, athlete should explosive press back to the top of the pushup. Focus on continuous movement across the set with no pause at the top or bottom of the pushup. Do not lose tension at the floor.
5 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Chin Ups
*Rest 1:00-1:30 b/t sets
Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.
5 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 7
*Rest 1:00-1:30 b/t sets
Barbell Curl 21s
*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
*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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Ring Curls
*Rest 1:00-1:30 b/t sets
Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 Strict TTB
30 Heel Taps (each side)
:30 sec Parallette L-Sit Hold
:45 sec Chinese Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Athletes Notes
Strict Toes to Bar
Heel Taps
L-Sit Hold on parallettes
Face Up Chinese Plank
Double Dumbbell Carry – One Overhead & One Farmer Carry
Double Kettlebell Carry – One Overhead & One Farmer Carry
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Seal Stretch
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 Core (4 Rounds for time)
4 rounds:
10 Tempo Pushups @ moderate weight RPE 7
10 Chin Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Ring Curls @ moderate weight RPE 7
10 Strict TTB
30 Heel Taps (each side)
:30 sec Parallette L-Sit Hold
:45 sec Chinese Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
Athletes Notes
Tempo Pushups
Chin Ups
Standing KB Crush Grip French Press
Ring Curls
Strict Toes to Bar
Heel Taps
L-Sit Hold on parallettes
Face Up Chinese Plank
Double Dumbbell Carry – One Overhead & One Farmer Carry
Double Kettlebell Carry – One Overhead & One Farmer Carry