Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (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
21 GHD Sit Ups
12 Dumbbell Hang Power Cleans (2×50/35)
9 Strict Handstand Push Ups
-rest 1 minute b/t sets-
4 sets
8 Strict Toes to Bar
-rest 30 secs-
10 Dumbbell Close Grip Bench Press @ RPE 7/10 (both arms, same time)
-rest 30 secs-
10 Double Dumbbell Hammer Curls @ RPE 7/10 (both arms, same time)
-rest 1 minute b/t sets-
*score is part A (5 scores for time)
Athletes Notes
GHD Sit Up
Double Dumbbell Hang Power Clean
Strict Handstand Push Up
Strict Toes to Bar
Dumbbell Close Grip Bench Press
Double Dumbbell Hammer Curls
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
Lower Push 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
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Back Squat (Weightlifting Variable Reps & Sets)
10 sets
10 Barbell Back Squats @RPE 7.5/10
-rest 30 secs-
20yd Forward Sled Drag @ RPE 7/10
-rest 1 minute between sets-
*Score is back squat weight. Log Forward Sled Drag in notes
Athletes Notes
Back Squat
Sled Drag – Straps Over Shoulders
Elevated Heel Goblet Squat (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: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
Heel Elevated Goblet Squat For Blasting Quads
5 sets
10 Heel Elevated Goblet Squats @ RPE 7/10
-rest 1 minute between sets-
3 Way Calf Raises (Checkmark)
3 sets
15 Calf Raises (pronated)
15 Calf Raises
15 Calf Raises (supinated)
-rest 1 minute between sets-
Athletes Notes
3-Way Calf Raise
Lower Push Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch 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 – Lower Push (Time)
5 sets
10 Barbell Back Squats @RPE 7.5/10
-rest 30 secs-
20yd Forward Sled Drag @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Heel Elevated Goblet Squats @ RPE 7/10
-rest 30 secs-
15 Calf Raises (pronated)
15 Calf Raises
15 Calf Raises (supinated)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Sled Drag – Straps Over Shoulders
Heel Elevated Goblet Squats
3-Way Calf Raise