Crossfit Lillington – Mayhem Affiliate – Bodybuilding
()
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
Diamond Pushups
*Rest 1:00-1:30 b/t sets Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
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.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer Curl
*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.
3 sets: 15 reps (each) – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. 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.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip Bicep Curl
*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. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
15 Abmat Sit ups
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
10 Alt. V-Ups + V-Up
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Athletes Notes
Sit Ups
Alligator Rolls
Standing Banded Pallof Press
Alternating Leg V-Up
V-ups
Single Arm Dumbbell Overhead Hold
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 Diamond Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
15 Abmat Sit ups
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
10 Alt. V-Ups + V-Up
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Athletes Notes
Diamond Pushups
Body Row on Racked Barbell
Standing Tricep DB French Press
Standing KB Crush Grip Bicep Curl
Sit Ups
Alligator Rolls
Standing Banded Pallof Press
Alternating Leg V-Up
V-ups
Single Arm Dumbbell Overhead Hold