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!
5 Sets (1 set every 2 minutes)
5 Box Front Squat to parallel @ 8/10 RPE
-rest as needed-
AMRAP 10 Minutes
10 GHD Sit Ups
10 Calorie Ski (OR Row)
10 Hanging Oblique Knee Raises
-rest as needed-
4 Sets
10 Front Foot Elevated Step Back Lunges (each leg) @ RPE 7-8
10 Weighted Hip Thrust @ RPE 7-8
-rest :30 b/t legs and movements-
30 MINUTES VERSION (or less):
*For a shorter version today, only rest 2-3 minutes b/t each portion and/or only do 3 set of the accessory
Athletes Notes
DEMO VIDEOS
Box Front Squat
GHD Sit Up
scale to V-Ups OR Stick Sit Ups if needed
Hanging Oblique Knee Raises
Double Dumbbell Farmer Carry Front Foot Elevated Reverse Lunge
Weighted Hip Thrusts
FLOW
@0:00
5 Box Front Squat
@2:00
5 Box Front Squat
@4:00
5 Box Front Squat
@6:00
5 Box Front Squat
@8:00
5 Box Front Squat
-rest as needed-
On a 10:00 clock, complete as many rounds/reps as possible of
10 GHD Sit Ups
10 Calorie Ski
10 Hanging Oblique Knee Raises
-rest as needed-
10 Front Foot Elevated Step Back Lunge – right leg
-rest :30-
10 Front Foot Elevated Step Back Lunge – left leg
-rest :30-
10 Weighted Hip Thrust
-rest :30-
10 Front Foot Elevated Step Back Lunge – right leg
-rest :30-
10 Front Foot Elevated Step Back Lunge – left leg
-rest :30-
10 Weighted Hip Thrust
-rest :30-
10 Front Foot Elevated Step Back Lunge – right leg
-rest :30-
10 Front Foot Elevated Step Back Lunge – left leg
-rest :30-
10 Weighted Hip Thrust
-rest :30-
10 Front Foot Elevated Step Back Lunge – right leg
-rest :30-
10 Front Foot Elevated Step Back Lunge – left leg
-rest :30-
10 Weighted Hip Thrust
—
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
1 set: 1 rep @ Find a new 1RM
Barbell 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 sets
Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Elevated Heel Goblet Squat (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: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
Heel Elevated Goblet Squat For Blasting Quads
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Hamstring Ring Curls (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: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise (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: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
4 sets: 15-20 reps – RPE 8
*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 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
Hamstring Ring Curls
Standing Barbell Calf Raise