Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump (Push & Pull) (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!
3 sets:
8 Dumbbell Incline Bench Press at RPE 9
16 Wide Grip Push Ups
32 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
8 Weighted Chin Ups at RPE 9
16 (total) Gorilla Dumbbell Rows at RPE 8
32 Banded Face Pulls at RPE 7-8
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3 sets of each accessory and cut rest to 90 seconds if needed
Athletes Notes
Demo Videos
Double Dumbbell Incline Bench Press
Wide Push Ups
Resistance Band Chest Fly High to Low
Weighted Chin Ups
Dumbbell Gorilla Row
Banded Face Pulls
Flow
8 Dumbbell Incline Bench Press
16 Wide Grip Push Ups
32 Banded High to Low Chest Flies
-rest 2:00-
8 Dumbbell Incline Bench Press
16 Wide Grip Push Ups
32 Banded High to Low Chest Flies
-rest 2:00-
8 Dumbbell Incline Bench Press
16 Wide Grip Push Ups
32 Banded High to Low Chest Flies
-rest 2:00-
8 Weighted Chin Ups
16 Gorilla Dumbbell Rows
32 Banded Face Pulls
-rest 2:00-
8 Weighted Chin Ups
16 Gorilla Dumbbell Rows
32 Banded Face Pulls
-rest 2:00-
8 Weighted Chin Ups
16 Gorilla Dumbbell Rows
32 Banded Face Pulls
—
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!
Current Bodybuilding Cycle: Week 15 of 15 (No Measure)
Bodybuilding Cycle 2
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 4 week cycle that will have a deload after each for 3 full cycles. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x56to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. This cycle will get heavy and stay heavy throughout. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of August.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move straight into the heavy lifts. This cycle will test each athlete.
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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.
Upper Body Anterior Warm Up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull Aparts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Crossover Symmetry
OR if you don’t have access perform as Banded 7s – 7 each rep
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Bench Press
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
1 set: 1 rep @ Find a new 1RM
*Rest 2:00-2:30 b/t sets
Barbell Incline Bench Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Bench Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Spider Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Bicep Wall Stretch
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.
Upper Body Anterior (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Incline Bench Press
Incline Bench DB Chest Fly
DB Spider Curls