Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and 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!
10 Minute AMRAP
4-8-12-16-20…
Dumbbell Deadlift (2×50/35)
Dumbbell Farmers Carry Walking Lunge Steps (total) (2×50/35)
3 sets
10 Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 7/10
-rest 30 secs-
20 Goblet Hold Cossack Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Deadlift
Double Dumbbell Farmer Hold Walking Lunge
Double Dumbbell Front Foot Elevated Lunge
Goblet Hold Cossack Squats
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
Upper Pull 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
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Band Assisted Strict Pull Ups/Single Arm Chainsaw Rows (Checkmark)
10 sets
10 Band Assisted Strict Pull Ups (just enough band to stay unbroken) (lighter band than last time is the goal)
-rest 30 secs-
10 Single Arm Chainsaw Rows (each side) @ RPE 7/10
-rest 1 minute between sets-
*score is band color or thickness for pull ups. Log Single Arm Chainsaw Row in notes
Athletes Notes
Banded Strict Pull Ups
Dumbbell Chainsaw Row
Choose a weight you can safely do for 10 reps but is challenging for the first set. As the sets progress this weight should becoming progressively harder (finishing around RPE8-9/10 by the last set). If the weight doesn’t become challenging enough by the end add a set or two on the back end at a higher weight.
Ring Row – Feet Elevated (Checkmark)
*Rest 1:00-1:30 b/t sets
Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
5 sets
10 Feet Elevated Ring Rows 20″ or @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Elevated Ring Row
Reverse Grip Dumbbell Curl (Weightlifting Variable Reps & Sets)
5 sets
10 Reverse Grip Dumbbell Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Reverse Curls
Choose a weight you can safely do for 10 reps but is challenging for the first set. As the sets progress this weight should becoming progressively harder (finishing around RPE8-9/10 by the last set). If the weight doesn’t become challenging enough by the end add a set or two on the back end at a higher weight.
Stand tall with a dumbbell in each hand. Hold them with a pronated grip (palms facing your thighs). Arms fully extended, elbows close to your sides. Keeping your palms facing down, curl the dumbbells up toward your shoulders. Only move at the elbows — avoid swinging or using momentum. Curl until your forearms are nearly horizontal or dumbbells reach chest level. Squeeze your forearms and biceps briefly. Slowly lower the dumbbells back to the starting position.
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal 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. 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 Core (Checkmark)
4 sets
10 Strict Pull Ups
-rest 30 secs-
10 Single Arm Chainsaw Rows (each side) @ RPE 7/10
-rest 1 minute between sets-
4 sets
10 Feet Elevated Ring Rows 20″ or @ RPE 7/10
-rest 30 secs-
10 Reverse Grip Dumbbell Curl (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Banded Strict Pull Ups
Dumbbell Chainsaw Row
Elevated Ring Row
Dumbbell Reverse Curls