Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower 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!
5 sets
10 Double Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-right into-
10 Deadlift (225/155)
-rest 1 minute between sets-
-straight into-
5 rounds for time
15 GHD Hip Extensions
50 Double Unders
*score second part time in notes
Athletes Notes
Dumbbell Bulgarian Split Squats
Deadlift
Hip Extension
Double Under
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!
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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
Lower Push/Pull 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
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Stiff Legged Deadlift (Weightlifting Variable Reps & Sets)
10 sets
10 Straight Leg Barbell Deadlifts @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Straight Legged Deadlift
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
5 sets
10 Double Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 1 minute between sets-
Glute Ham Raises (Checkmark)
5-6 sets
10 Glute Ham Raises
-rest 1 minute between sets-
*Sub partner glute ham raise (video in notes) if no GHD available
Athletes Notes
Glute Ham Raise
Partner Glute Ham Raise
Tibia Raises (Checkmark)
4 sets
20 Tibia Raises
-rest 1 minute between sets-
Athletes Notes
Tibia Raises
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. These are very similar to “Mini Pumps” in the past. Now they will vary a bit more with reps, sets, rest time, etc.
Mini-Pump – Lower Pull (5 Rounds for weight)
5 sets
10 Straight Leg Barbell Deadlifts @ RPE 6/10
-rest 1 minute between sets-
4 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1 minute between sets-
*score is Straight Leg Barbell Deadlift weight
**Log total time in notes
Athletes Notes
Straight Legged Deadlift
Glute Ham Raise
Tibia Raises
Lower Push/Pull Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min pancake stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Pancake Stretch
Calf Stretch on Wall