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
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 @ RPE6.5/10
-rest 30 secs-
10 Kettlebell Front Rack Walking Lunge Steps (each side) @ RPE 6/10
-rest 1 minute between sets-
*score is Straight Leg Barbell Deadlifts – goal is to add weight from two weeks ago if possible
Athletes Notes
Stiff Legged Deadlift
Double Kettlebell Front Rack Walking Lunges
Weighted Hip Thrust (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 and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
5 sets
10 Barbell Hip Thrusts @ RPE 6/10
-rest 1 minute between sets-
Banded Hamstring Curls (Checkmark)
5 sets
30 Seated Banded Leg Curls @ RPE 5/10
-rest 1 minute between sets-
*score by band color or strength
Athletes Notes
Banded Hamstring Curls
Sit on a bench, box, or chair — anything stable where your feet can move freely. Loop a resistance band around a sturdy anchor in front of you and low to the ground (e.g. heavy dumbbell, squat rack base, or table leg). Attach the other end of the band around your ankles or heels. Scoot back so the band is under tension when your legs are extended. Start with legs extended straight out (or slightly bent), tension on the band. Curl your heels back under your seat, bending at the knees. Squeeze your hamstrings at the top of the movement.
Tibia Raises (Checkmark)
3 sets
20 Tibia Raises
-rest 1 minute between sets-
Athletes Notes
Tibia Raises
Stand with your back against a wall, heels about 12–18 inches away from the wall. Keep your butt, back, and shoulders in contact with the wall. Feet flat on the floor, pointing forward. Lift your toes off the ground, pulling them toward your shins. Keep your heels down and legs straight. Squeeze the front of your shins (tibialis anterior) at the top.
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
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 (Time)
5 sets
10 Straight Leg Barbell Deadlifts @ RPE6.5/10
-rest 30 secs-
10 Kettlebell Front Rack Walking Lunges Steps (10 each side) @ RPE 6/10
-rest 1 minute between sets-
3 sets
10 Barbell Hip Thrusts @ RPE 6/10
-rest 30 secs-
30 Seated Banded Leg Curls @ RPE 5/10
-rest 1 minute between sets-
Athletes Notes
Stiff Legged Deadlift
Double Kettlebell Front Rack Walking Lunges
Weighted Hip Thrust
Banded Hamstring Curls