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!
Week 8 of 10: 20 Rep Back Squat at 50-60% of 1RM, at 50-60% of 1RM (+2.5-15lbs from last week), based on the chart in workout prep notes
Build to a heavy triple Deadlift
-rest as needed-
3 sets of 2 reps @90% of heavy triple
5 sets:
5 High Box Jumps
50ft Kettlebell Walking Lunge (2×53/35)
15 GHD Sit Ups
-rest 1:1 b/t sets-
30 MINUTES VERSION (or less) :
Only do 2 sets of the intervals
Athletes Notes
Cycle explanation
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg……..start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
= 165kg…….start at 50% and increase by 7.5kg every week
Example Sets
5 Back Squats @ 45# (20 KG)
4 Back Squats @ 95# (42.5 KG)
3 Back Squats @ 125# (57.5 KG)
20 Back Squats @ 150# (67.5 KG)
Based off of a 300# 1RM (135 KG)
Demo Videos
Back Squat
Deadlift
Tall Box Jumps
Double Kettlebell Front Rack Walking Lunges – any hold
GHD Sit Up
Workout Flow
Accumulate 20 Rep Back Squat
-rest as needed-
Build to a heavy triple deadlift
-rest as needed-
3 sets of 2 deadlifts (rest as needed between)
-rest as needed-
5 High Box Jump
50ft KB Lunge
15 GHD Sit Ups
-rest 1:1-
5 High Box Jump
50ft KB Lunge
15 GHD Sit Ups
-rest 1:1-
5 High Box Jump
50ft KB Lunge
15 GHD Sit Ups
-rest 1:1-
5 High Box Jump
50ft KB Lunge
15 GHD Sit Ups
-rest 1:1-
5 High Box Jump
50ft KB Lunge
15 GHD Sit Ups
—
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: 8 reps @ RPE 6
*Rest 2:00-2:30 b/t sets
Barbell Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell 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. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Back Racked Barbell Box Step-ups
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the back rack position 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.
3 sets: 15 reps (each) – 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) – RPE 8
*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 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise (ea.) @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise