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!
3 sets
20 Dumbbell Deadlift (2×50/35)
15 Dumbbell Front Squats (2×50/35)
10 Double Dumbbell Box Step Overs (2×50/35) (20″)
-rest 2 minutes between sets-
4 sets
15 Lying Dumbbell Hamstring Curls @ RPE 6/10
-rest 30 secs-
15 Goblet Hold Spanish Squats @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Deadlift
Dumbbell Front Squats
Double Dumbbell Box Step Overs
Lying DB Hamstring Curl
Goblet Hold Spanish Squats
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 7/10
-rest 30 secs-
10 Dumbbell Crush Grip Lat Pullovers @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Seal Row
Dumbbell Crush Grip Floor Pull Over
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.
Strict Pull Ups (Weightlifting Variable Reps & Sets)
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
5 sets
8 Strict Pull Ups
-rest 1 minute between sets-
Athletes Notes
Strict Pull Up
Incline Dumbbell Curls (Weightlifting Variable Reps & Sets)
Incline Dumbbell Curls
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
5 sets
12 Seated Incline Bench 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 Dumbbell Seal Rows @ RPE 7/10
-rest 30 secs-
10 Dumbbell Crush Grip Lat Pullovers @ RPE 7/10
-rest 1 minute between sets-
3 sets
8 Strict Pull Ups
-rest 30 secs-
12 Seated Incline Bench Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Seal Row
Dumbbell Crush Grip Floor Pull Over
Strict Pull Up
Incline Dumbbell Curls