Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Legs and 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!
10 Minute AMRAP
10 Dumbbell Farmers Hold Step Ups (2×50/35) (20″)
15 Weighted Sit Ups (35/20)
50ft Backwards Sled Drag (235/190)
Athletes Notes
Double Dumbbell Farmer Hold Box Step Up
Weighted Abmat Sit Ups
Backward Sled Walk/Pull
Backward Sled Drag with Belt Around Waist
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!
()
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
Upper Pull and Shoulders Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
20 Banded Strict Press
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Bent Over Barbell Row (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
10 sets
10 Bent Over Barbell Rows @ RPE 6/10
-rest 1 minute between sets-
Alt. Incline DB Bench (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 heavy.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. 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.
5 sets
10 Alternating Dumbbell Incline Bench Press (each side) @ RPE 6/10
-rest 1 minute b/t sets-
Superset (Checkmark)
4 sets
10 Deficit Push Ups @ RPE 7/10
10 Plate Front Raises @ RPE 7/10
-rest 1 minute between sets-
*score plate front raise load in notes
Athletes Notes
Deficit Push Ups
Plate Front Raises
Dumbbell Hammer Curls + Dumbbell French Press (Checkmark)
3-4 sets
16 Dumbbell Hammer Curls (both arms, same time) @ RPE 6/10
12 Dumbbell French Press @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Hammer Curls
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference) with each rep.
Dumbbell French Press
Focus: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
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 – Upper Pull and Shoulders (Checkmark)
4 sets
10 Bent Over Barbell Rows @ RPE 7/10
10 Alternating Dumbbell Incline Bench Press (each side) @ RPE 7/10
– rest 1 minutes between sets-
-rest as needed-
3-4 sets
16 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1 minute between sets-
*score bent over barbell row weight
Athletes Notes
Barbell Bent Over Rows
Alternating Incline Dumbbell Bench Press
Double Dumbbell Hammer Curls
Dumbbell French Press
Upper Pull and Shoulders Day Cool Down (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min bicep wall stretch (each side)
1 min thread the needle (each side)
1 min banded overhead shoulder distraction (each side)
Athletes Notes
Standing QL Doorway Stretch
Foam Roll Lats
Bicep Wall Stretch
Thread the Needle
Banded Shoulder Distraction