Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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Functional Pump – Lower Push and Pull (Time)
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!
100ft Sled Push (235/190)
10 Sandbag Cleans over the Shoulder (150/100)
100ft Sled Push (235/190)
8 Sandbag Cleans over the Shoulder (150/100)
100ft Sled Push (235/190)
6 Sandbag Cleans over the Shoulder (150/100)
100ft Sled Push (235/190)
4 Sandbag Cleans over the Shoulder (150/100)
100ft Sled Push (235/190)
2 Sandbag Cleans over the Shoulder (150/100)
100ft Sled Push (235/190)
*score time for this piece
3 sets
8 Back Squat @ RPE 7.5-8/10
10 DB Lunge Walkthroughs (each side) @ RPE 8-8.5/10
10 Dumbbell Deadlift @ RPE 8-8.5/10
12 GHD Hip Extension (or 25 Supermans) (or to RPE 8-8.5/10)
-Rest 2:00-2:30 b/t sets-
Athletes Notes
Sled Push – see Scaling/Sub document below for alternatives
Sandbag Clean over the Shoulder
Back Squat
Double DB Lunge Walkthroughs
Dumbbell Deadlift
Hip Extension
Supermans
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!
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)
Back Squat
10-8-6-4-2
-Rest 2:00-2:30 b/t sets-
*building in weight each set
DB Lunge Walkthroughs (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: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
DB Lunge Walkthroughs
3 sets: 10 reps (each side) @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
DB Box Step-ups (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
DB Box Step Ups
3 sets: 10 reps (each side) – @ RPE 7.5-8/10
*Rest 1:00-1:30 b/t sets
Spanish 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: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Goblet Hold Spanish Squats
3 sets: 15 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Seated Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
Seated Dumbbell Calf Raise
3 sets: 15 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
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
Mini-Pump – Lower Push (Time)
4 sets
8 Back Squat @ RPE 7.5-8/10
10 DB Lunge Walkthroughs (each side) @ RPE 8-8.5/10
10 Goblet Hold Spanish Squats @ RPE 7-7.5/10
15 Seated Dumbbell Calf Raise @ RPE 7-7.5/10
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Double DB Lunge Walkthroughs
Spanish Squat
Seated Dumbbell Calf Raise
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.