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 (Weightlifting Variable Reps & Sets)
*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 7
*Rest 1:00-1:30 b/t sets
Chin Ups (Weightlifting Variable Reps & Sets)
*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 (Weightlifting Variable Reps & Sets)
*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 Drag Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press (Weightlifting Variable Reps & Sets)
*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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 GHD to parallel w/plate on chest
15 GHD Russian Twists (each side)
30 Flutter Kicks (each side)
:45 sec Chinese Plank
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Athletes Notes
Weighted GHD situps to parallel – plate on chest
GHD Russian Twist
Flutter Kicks
Face Up Chinese Plank
KB Front Rack Marches
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 Tricep DB French Press @ moderate weight RPE 7
10 Barbell Drag Curls @ moderate weight RPE 7
10 GHD to parallel w/plate on chest
15 GHD Russian Twists (each side)
30 Flutter Kicks (each side)
:45 sec Chinese Plank
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Athletes Notes
Tempo Pushups
Chin Ups
Standing Tricep DB French Press
Barbell Drag Curls
Weighted GHD situps to parallel – plate on chest
GHD Russian Twist
Flutter Kicks
Face Up Chinese Plank
KB Front Rack Marches