Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should stand alone for the day. We recommend doing it as the ONLY workout for that day and the next (for example, if you do the 3 functional push-ups during the week, we don’t recommend doing any other workout than the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
AMRAP 10 Minutes
10 Push Press (135/95)
20 Calorie Ski
-rest as needed-
4 sets
1-2 Legless Rope Climbs
30 Banded Hammer Curl @ RPE 7
-rest 1-2 minutes b/t sets-
4 sets
5-10 Strict Bar Dips
30 Banded Tricep Extensions @ RPE 7
-rest 1-2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3 sets of accessory
Athletes Notes
Demo Videos
Push Press
Legless Rope Climb
—can scale to 3-4 Strict Pull Up or Chin Up
Banded Bicep Curls – grip band like dumbbell hammer curl
Tricep Dips – can dip on parallettes, plates or bench if no dip bar
Banded Tricep Extension
Flow
—sub row or bike if needed for ski (check conversion charts for amount of cals)–
—200m run can be subbed if no ergs available–
0:00 – 10:00 complete as many rounds as possible of:
10 Push Press
20 Calorie Ski
-Then-
-rest as needed-
-Then-
1-2 Legless Rope Climbs
30 Banded Hammer Curl
-rest 1-2 minutes-
1-2 Legless Rope Climbs
30 Banded Hammer Curl
-rest 1-2 minutes-
1-2 Legless Rope Climbs
30 Banded Hammer Curl
-rest 1-2 minutes-
1-2 Legless Rope Climbs
30 Banded Hammer Curl
—
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.
12 sets: 3 reps @ 90% 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.
12 sets: 3 reps @ 90% of 1RM
*Rest 2:00-2:30 b/t sets
Seated Arnold Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Alt Double DB Step Back Lunges (Front Rack) (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
4 sets: 10 reps (each side) – 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.
GHD Hip Extension (Weightlifting Variable Reps & Sets)
*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
Plate Front Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
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 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
GHD Hip Raise/Extension
Plate Front Raise