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 @ RPE 7/10
-rest 30 secs-
10 Sumo Stance Goblet Squats @ RPE 6/10
-rest 1 minute between sets-
*score is Straight Leg Barbell Deadlift
Athletes Notes
Straight Legged Deadlift
Sumo Stance Goblet Squat
Russian Kettlebell Swing (Weightlifting Variable Reps & Sets)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
5 sets
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
Jefferson Curl (Weightlifting Variable Reps & Sets)
5 sets
8 Jefferson Curls @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Jefferson Curl
Start Position:
Stand on a raised platform (box or plates) with your feet hip-width apart. Hold a light barbell, dumbbells, or kettlebell in front of your thighs (arms straight). Stand tall with your spine in a neutral position.
Begin the Curl (Top-Down):
Slowly tuck your chin to your chest. Begin rounding your spine one vertebra at a time, starting from the cervical spine (neck) and moving down through the thoracic, then lumbar. Let the weight pull you down slowly, keeping the movement smooth and controlled.
Bottom Position:
Go as deep as your flexibility and control allow—ideally with your hands (and the weight) hanging below your feet. Keep knees mostly straight but not locked. Pause briefly at the bottom.
Return to Standing (Bottom-Up):
Reverse the movement by uncurling from the lower back up, one vertebra at a time.
Tibia Raises (Checkmark)
3 sets
20 Tibia Raises
-rest 1 minute between sets-
Athletes Notes
Tibia Raises
Stand upright with your back against a wall and feet a few inches in front of you. Keep your heels planted on the ground. Lift your toes up as high as you can, pulling them toward your shins. Pause at the top, then lower slowly back down. Repeat for reps.
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 @ RPE 7/10
-rest 1 minute between sets-
5 sets
10 Sumo Stance Goblet Squats @ RPE 7/10
-rest 30 secs-
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
3 sets
8 Jefferson Curls @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Straight Legged Deadlift
Sumo Stance Goblet Squat
Russian Kettlebell Swings
Jefferson Curl