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!
4 sets
6 Back Squat (225/155)
6 Sandbag Cleans (150/100)
-rest 1 minute-
6 Sandbag Cleans (150/100)
6 Back Squat (225/155)
-rest 1 minute b/t sets-
*score is time to complete each of these 4 sets
4 sets
16 Dumbbell Farmers Hold Walking Lunge Steps (8 each side) @RPE 7/10
-rest 30 secs-
20yd Forward Sled Drag @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Back Squat
Sandbag Clean to Shoulder
Double Dumbbell Farmer Hold Walking Lunge
Sled Drag – Straps Over Shoulders
if no sled available, sub a 40yd Double Dumbbell Farmer’s Carry or Yoke Carry @ RPE 7/10
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
Band Assisted Strict Chin Ups/Incline Bench Chest Supported Rows (Checkmark)
10 sets
10 Band Assisted Strict Chin Ups (just enough band to stay unbroken) (lighter band than last time is goal)
-rest 30 secs-
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Banded Strict Pull Ups (supinated grip)
Double Dumbbell Incline Row
Feet Elevated Ring Rows (Checkmark)
5 sets
12 Feet Elevated Ring Rows (20″)
-rest 1 minute between sets-
Athletes Notes
Elevated Ring Row
Concentration Curl (Weightlifting Variable Reps & Sets)
5 sets
12 Concentration Curls (12 each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Concentration Curl
Sit on a bench or chair with your feet flat and knees spread apart.
Hold a dumbbell in one hand, arm hanging straight down between your legs.
Rest the back of your upper arm against the inside of your thigh (not on top).
Your elbow stays fixed in place throughout the movement.
Execution:
Brace your core, and keep your torso slightly forward.
Curl the dumbbell toward your shoulder, squeezing your biceps at the top.
Avoid swinging or using momentum.
Slowly lower the weight back to the start position, maintaining tension.
Repeat for desired reps, then switch arms.
Focus on strict form — this is about control, not load.
Keep the wrist neutral or slightly supinated (palm turning up).
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 Band Assisted Strict Chin Ups (just enough band to stay Unbroken) (supinated grip) (lighter band than last time is goal)
-rest 30 secs-
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1 minute between sets-
3 sets
12 Feet Elevated Ring Rows (20″)
-rest 30 secs-
12 Concentration Curls (12 each side) @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Banded Strict Pull Ups (supinated grip)
Double DB Incline Row
Elevated Ring Row
Concentration Curl