Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Upper Press 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!
5 rounds
10 Deficit Push Ups (3″/2″)
1 Legless Rope Climbs
5 Deficit Push Ups (3″/2″)
2 Rope Climbs
15/12 Calorie Bike Erg
4 sets
10 Bar or Ring Dips (1 second pause at bottom of each rep) @ RPE 6/10
8 Neutral Grip Pull Ups
10 Plate Front Raises @ RPE 7/10
15 Cable Face Pulls (or 25 Banded Face Pulls) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Deficit Push Ups
Legless Rope Climb
Rope Climb
Pause Bar Dips
Neutral Grip Pull Up
Plate Front Raises
Cable Face Pulls
Banded Face Pulls
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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Cycle Overview and Goals Week 6 of 16 (No Measure)
16 week German Volume Training (GVT)
The basis of GVT is the 10 sets of 10 reps, which will ingrain solid movement pattern and give us the chance to focus on technique. 10×10 is repetitive, and humbling. It teaches pacing, and how to choose correct loading for ourselves.
When we think about how this translates to supplement CrossFit training, the high rep volume at moderate loads will develop local muscular endurance which is a key to become more well rounded.
*This week have increased the number of exercises and sets this week. If you feel great, go for it! If you are beat up, just move through 3 exercises each day. Trust the process! Its okay to do something new with training. If you never do, you will stop growing and seeing Gainz!
Click workout prep notes for a break down of this cycle
Athletes Notes
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
German Volume Training (GVT), high-volume weightlifting protocol designed to induce hypertrophy (muscle growth). We consider this an “off season” cycle where we can gain volume , muscle endurance, and strength all at once. This will run us through the new year and set us up with some good strength gains that we can carry into our next cycle after this one.
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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 Push 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 Tricep Press Downs
:20-30 Second Dead Hang on Bar
5 Tempo Push Ups (2 second pause at ground)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Tricep Pull Downs
Active Dead Hang on Rig
Negative Push Up
Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
10 sets
10 Barbell Shoulder Press @ RPE 7/10
-rest 30 secs-
10 Plate Front Raises @ RPE 7/10
-rest 1 minute between sets-
*Score is shoulder press weight.
*Aim to add weight to shoulder press from two weeks ago
Athletes Notes
Strict Press
Plate Front Raises
Bar or Ring Dips (Checkmark)
5 sets
10 Bar or Ring Dips (1 second pause at bottom of each rep) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Pause Bar Dips
For Bar Dips: Grasp parallel dip bars with arms locked out and body suspended.
For Ring Dips: Hold onto gymnastic rings with arms locked out and rings close to your body (requires more stability).
Keep your core tight, shoulders down and back, and legs straight or slightly bent behind you.
Descent (Eccentric Phase):
Slowly lower your body by bending your elbows.
Lean slightly forward to engage the chest more (staying upright targets triceps more).
Continue lowering until your upper arms are at least parallel to the floor or slightly deeper if mobility allows.
Pause for 1 second at the bottom position. Keep control — don’t bounce.
Ascent (Concentric Phase):
Drive through your palms to press yourself back up to the starting position.
Keep your elbows close to your sides and avoid flaring them out excessively.
Dumbbell Rollovers (Weightlifting Variable Reps & Sets)
5 sets
10 Dumbbell Rollovers @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbell Rollovers
Lie flat on a bench (flat or slightly inclined). Hold a dumbbell in each hand with a neutral grip (palms facing each other). Keep your upper arms perpendicular to the ground or slightly angled back.
Eccentric (Lowering) Phase:
Begin by lowering the dumbbells backward toward your shoulders/ears in a semi-circular motion. Allow the dumbbells to roll back slightly behind your head (like a pullover) — not just straight down like a skull crusher. Your elbows should bend deeply, allowing a full stretch in the triceps.
Concentric (Lifting) Phase:
Reverse the motion by contracting your triceps and bringing the dumbbells back up to the starting position. Avoid flaring your elbows too much — keep the movement controlled and triceps-focused.
Upper Push Day Cool Down (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep 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 Push (Time)
5 sets
10 Barbell Shoulder Press @ RPE 7/10
-rest 30 secs-
10 Plate Front Raises @ RPE 7/10
-rest 1 minute between sets-
4 sets
10 Bar or Ring Dips (1 second pause at bottom of each rep) @ RPE 6/10
-rest 30 secs-
10 Dumbbell Rollovers @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Strict Press
Plate Front Raises
Pause Bar Dips
Dumbbell Rollovers