Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Legs and Core Day Warm Up (No Measure)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 2-3 sets
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Split Stance Barbell Good Morning (Weightlifting Variable Reps & Sets)
5 sets
10 Split Stance Barbell Good Morning (5 each side) @ RPE 6/10
-rest 1 minute b/t sets-
Athletes Notes
Split Stance Barbell Good Morning
Sled Push (5 Rounds for weight)
5 sets
20yd Sled Push @ RPE 5/10 (walking pace)
-rest 1 minute between sets-
Athletes Notes
Sled Push
Weighted Sit Ups (Weightlifting Variable Reps & Sets)
5 sets
20 Weighted Sit Ups (dumbbell or plate in front rack hold) @ RPE 6/10
-rest 1 minute b/t sets-
Athletes Notes
Weighted Abmat Sit Ups
Functional Pump – Legs and Core (5 Rounds for time)
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
20 yard Sled Push (325/280)
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps (2×53/2×35)
24 V Ups
-rest 2 minutes between sets-
Athletes Notes
Demo Videos
Sled Push
Toes to Bar
Double Kettlebell Front Rack Walking Lunges
V Ups
Workout Flow
20 yard Sled Push
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps
24 V Ups
-rest 2 minutes-
20 yard Sled Push
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps
24 V Ups
-rest 2 minutes-
20 yard Sled Push
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps
24 V Ups
-rest 2 minutes-
20 yard Sled Push
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps
24 V Ups
-rest 2 minutes-
20 yard Sled Push
12 Toes to Bar
12 Double Kettlebell Front Rack Lunge Steps
24 V Ups
INSTRUCTIONS
These exercises are designed to give you a good “pump” for the day. It’s a mix of bodybuilding-type movements, CrossFit-type structure and/or movements and aerobic work.
The intensity is designed to be moderate! This is so you can come in and do a workout to get a “pump”, sweat a little and get out of breath. Ideally, you can also do it with friends!
Many of these exercises are drawn from or built on recent workouts by Rich. You can come and do them on a day when you don’t feel like doing as much intensity with our other more CrossFit-based pieces, or when you want to change up your bodybuilding style. Have fun with them!
Don’t do this exercise with the rest of the bodybuilding track. It’s meant to be performed alone for the day. We recommend performing these exercises as the ONLY bodybuilding for that day and the next day (for example, if you do the 3 functional push-ups in a week, we don’t recommend doing any other bodybuilding exercises, except the 3 power lifts – Squat, Deadlift & Press).
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Legs and Core Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch Stretch