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!
2 Sets
AMRAP 5 Minutes
45ft Dumbbell Farmers Carry Lunge (2×70/50)
15 Calorie Bike Erg
-Rest 1 minute-
AMRAP 5 Minutes
15 Deadlifts (115/80)
10 Front Squats (115/80)
-rest 1 minute b/t sets-
Core Accessory
3-4 Sets:
10 Toes to Bar
10 GHD Sit Ups
10 V Ups
-rest as needed b/t sets-
*Try to keep sets unbroken
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 1 set of the workout and 2-3 sets of the Core Accessory
Athletes Notes
Demo Videos
Double Dumbbell Farmer Hold Walking Lunge
Deadlift
Front Squats
Toes to Bar
scale to Hanging Knee Raise
GHD Sit Up
scale to Strict Sit Ups
V ups
scale to Tuck Ups
Bike Erg
scale to 15 cal Row or 200m Run
Flow
0:00-5:00
Complete as many rounds/reps as possible of
45ft Dumbbell Farmers Carry Lunge
15 Calorie Bike Erg
5:00-6:00
Rest
6:00-11:00
Complete as many rounds/reps as possible of
15 Deadlifts
10 Front Squats
11:00-12:00
Rest
12:00-17:00
Complete as many rounds/reps as possible of
45ft Dumbbell Farmers Carry Lunge
15 Calorie Bike Erg
17:00-18:00
Rest
18:00-23:00
Complete as many rounds/reps as possible of
15 Deadlifts
10 Front Squats
-rest as needed-
10 Toes to Bar
10 GHD Sit Ups
10 V Ups
-rest as needed-
10 Toes to Bar
10 GHD Sit Ups
10 V Ups
-rest as needed-
10 Toes to Bar
10 GHD Sit Ups
10 V Ups
-rest as needed-
10 Toes to Bar
10 GHD Sit Ups
10 V 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
10 sets: 4 reps @ 85% of 1RM
*Rest 2:00-2:30 b/t sets
Split Stance DB Romanian Deadlift (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Step Through Lunges (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.
4 sets: 8 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl (Weightlifting Variable Reps & Sets)
*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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise (Weightlifting Variable Reps & Sets)
*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.
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 Split Stance DB 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 @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Split Stance DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise