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!
6 Sets
50ft Sandbag on Shoulder Lunge (100/70)
15 Sandbag Squats (100/70)
50ft Sandbag on Shoulder Lunge (100/70)
-Rest 1:1 between sets-
5 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
8 Barbell Back Rack Front Foot Elevated Split Squats (6″) (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Sandbag Shoulder Hold + Lunge
Sandbag Squat – on Shoulder
Barbell Good Mornings
Barbell Back Rack Front Foot Elevated Reverse Lunge ( all reps on one side before you switch)
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
Dumbbell Seal Row (Weightlifting Variable Reps & Sets)
10 sets
10 Dumbbell Seal Rows @ RPE 6/10
-rest 30 secs-
15 Cable Face Pulls (or 25 Banded Face Pulls) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Seal Row
Cable Face Pulls
Banded Face Pulls
Set up the bench so it’s high enough off the ground that your arms can fully extend below it while lying flat.
Lie face-down on the bench with a dumbbell in each hand.
Let your arms hang straight down toward the floor — this is your starting position.
Row the dumbbells up by squeezing your shoulder blades together, keeping your elbows tight to your body or flaring slightly (depending on what you’re targeting).
Pause at the top and squeeze your upper back.
Single Arm Landmine Row (Weightlifting Variable Reps & Sets)
5 sets
10 Landmine Rows (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Landmine Row
Setup:
Anchor one end of a barbell into a landmine attachment or wedge it into a corner.
Load weight onto the free end.
Stand perpendicular to the bar (side of your body facing the bar), so the bar is on the outside of one foot.
Execution:
Foot & Body Position:
Stagger your stance: the foot closest to the bar is back, the opposite foot is forward.
Hinge at the hips so your torso leans forward at about a 45-degree angle.
Keep your back flat, chest up, and core tight.
Grip:
Grab the end of the barbell sleeve with the hand closest to it (use lifting straps if grip becomes limiting).
Row:
Pull the barbell up and slightly back, keeping your elbow close to your body.
Focus on driving through your elbow and squeezing your shoulder blade toward your spine.
Top Position:
Pause briefly and squeeze your back at the top.
Lower:
Slowly lower the weight back down in a controlled manner.
Reverse Grip Dumbbell Curl (Weightlifting Variable Reps & Sets)
5 sets
10 Alternating Reverse-Grip Dumbbell Curl (10 each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Reverse Curls
Stand tall with a dumbbell in each hand. Hold them with a pronated grip (palms facing your thighs). Arms fully extended, elbows close to your sides. Keeping your palms facing down, curl the dumbbells up toward your shoulders. Only move at the elbows — avoid swinging or using momentum. Curl until your forearms are nearly horizontal or dumbbells reach chest level. Squeeze your forearms and biceps briefly. Slowly lower the dumbbells back to the starting position.
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 Dumbbell Seal Rows @ RPE 6/10
-rest 30 secs-
15 Cable Face Pulls (or 25 Banded Face Pulls) @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Landmine Rows (each side) @ RPE 7/10
–rest 30 secs-
10 Alternating Reverse Grip Dumbbell Curl (10 each side) @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Seal Row
Cable Face Pulls
Banded Face Pulls
Landmine Row
Dumbbell Reverse Curls