Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
5 sets:
Minute 1: 30 seconds Max Distance Handstand Walk
Minute 2: 40 seconds Max Reps Strict Chin Ups
Minute 3: 50 seconds Max Rep Dumbbell Shoulder Press (light dumbbells)
Minute 4: Ski recovery (RPE 2-3)
-rest as needed-
3 sets
12 Tempo Barbell Curls (21X1) at RPE 7
12 Tempo Barbell Skull Crushers (21X1) at RPE 7
-rest 30 seconds-
12 Tempo Dumbbell Lateral Raises (21X1) at RPE 7
12 Tempo Dumbbell Bent Over Reverse Flies (21X1) at RPE 7
-Rest 1-2 minutes between sets.
*Tempo is 21X1: 2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. 1 Second pause at the top before starting the next rep.
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30 MINUTES VERSION (or less):
Cap the accessory at the 30 minute mark
Athletes Notes
Demo Videos
Barbell Skull Crushers
Handstand Walk
–Can substitute Handstand Hold or Bear Crawl or Wall Walk
Chin Ups
Dumbbell Strict Press
Standing Barbell Curl – done at tempo
Barbell Skull Crushers – done at tempo
Standing DB Lateral Raise – done at tempo
Dumbbell Reverse Flies – done at tempo
Flow
0:00 – 1:00 – Complete 30 seconds max Distance Handstand Walk, rest remaining 30 seconds.
1:00 – 2:00 – Complete 40 seconds max Strict Chin Ups, rest remaining 20 seconds
2:00 – 3:00 – Complete 50 seconds max Dumbbell Shoulder Press, rest remaining 10 seconds
3:00 – 4:00 – Recovery ski
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
12:00 – 16:00 Repeat for set 4
16:00 – 20:00 Repeat for set 5
-Rest as needed-
12 tempo barbell curls
12 tempo barbell skull crushers
-rest :30-
12 tempo dumbbell lateral raises
12 tempo dumbbell bent over reverse flies
-rest 1:00-2:00-
12 tempo barbell curls
12 tempo barbell skull crushers
-rest :30-
12 tempo dumbbell lateral raises
12 tempo dumbbell bent over reverse flies
-rest 1:00-2:00-
12 tempo barbell curls
12 tempo barbell skull crushers
-rest :30-
12 tempo dumbbell lateral raises
12 tempo dumbbell bent over reverse flies
-rest 1:00-2:00-
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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!
Glutes & Shoulders Warm Up (Checkmark)
Hip Halo Warmup
-into-
2 rounds
10 PVC Pass Throughs
5 PVC Around The Worlds (each direction)
10 Arm Circles (each direction)
5 Down Dog/Seal Pose transitions
Athletes Notes
Hip Halo Activation
PVC Pass through
Big Arm Circles w/Explanation
Downward Dog to seal pose transitions
()
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.
Shoulder Press
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
8 sets: 5 reps @ 80% of 1RM
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
8 sets: 5 reps @ 80% of 1RM
*Rest 2:00-2:30 b/t sets
Standing Single Arm DB Shoulder Press
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Kneeling Banded Hip Extension
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol (Checkmark)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band
Athletes Notes
Crossover Symmetry
Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.
Leaning Lateral Raise
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the Needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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.
Glutes and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Leaning Lateral Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
GHD Hip Raise/Extension
Leaning Lateral Raise