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!
5 sets
50ft Double Dumbbell Farmer Hold Walking Lunge (2×50/35)
100ft Sled Push (235/190)
50ft Double Dumbbell Farmer Hold Walking Lunge (2×50/35)
-rest 2 minutes between sets-
4 sets
10 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
15 Russian Kettlebell Swings @ RPE 7/10
20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Sled Push
Dumbbell Bulgarian Split Squats
Russian Kettlebell Swings
Weighted Calf Raises DBs Farmer Hold
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
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 Barbell Bent Over Rows @ RPE 7/10
-rest 20-30 secs-
6 Neutral Grip Pull Ups
-rest 1 minute between sets-
*score is Bent Over Row
Athletes Notes
Barbell Bent Over Rows
Neutral Grip Pull Up
Cable or Banded Face Pulls (Checkmark)
5 sets
15 Cable Face Pulls (or 25 Banded Face Pulls) @ RPE 7/10
-rest 1 minute between sets-
*score by load or band color
Athletes Notes
Banded Face Pulls
Cable Face Pulls
Anchor the cable or band at upper chest/face level. Use a rope attachment (for cable) or a looped resistance band. Stand with a slight lean back for balance, core tight.
Execution:
Grab the rope or band with a neutral grip (palms facing each other). Step back to create tension (if using a band). Pull toward your forehead or nose, flaring your elbows outward. Focus on externally rotating your shoulders at the top (your hands should finish wider than your elbows). Squeeze the upper back and pause briefly before returning to start position.
DB Spider Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
5 sets
12 Spider Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
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 (Time)
5 sets
10 Barbell Bent Over Rows @ RPE 7/10
-rest 30 secs-
8 Neutral Grip Pull Ups
-rest 1 minute between sets-
3 sets
15 Cable Face Pulls (or 25 Banded Face Pulls) @ RPE 7/10
-rest 30 secs-
12 Spider Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Barbell Bent Over Rows
Neutral Grip Pull Up
Banded Face Pulls
Cable Face Pulls
Spider Curls