Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Upper Press and Pull (AMRAP – Rounds and Reps)
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 (i.e. if you do the 3 functional pumps on Monday, Wednesday, and Friday that is all we recommend you do those days). If you do Mayhem Bodybuilding the other days, avoid the exact same movements if done on the day before or after (i.e. don’t bench press 2 days in a row). The Functional Pumps are enough to get a great bodybuilding effect if done alone 3x/week.
Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
12 Minute AMRAP
12/10 Calorie Echo Bike
9 Single Dumbbell Shoulder to Overhead (70/50) (each side) (or RPE 7/10)
3 Legless Rope Climbs (or 4 Rope Climbs)
*score this piece
4 sets
10 Alternating Dumbbell Bench Press (each side) @ RPE 8-8.5/10
10 Alternating Dumbbell Upright Rows (each side) @ RPE 8-8.5/10
*Rest 2:00 b/t sets
Athletes Notes
Single Dumbbell Push Press
Legless Rope Climb
Rope Climb
Alternating Dumbbell Bench Press
Alternating Dumbbell Upright Row
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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Cycle Overview and Goals: Week 8 (No Measure)
Week 8 of 12
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a “build to a heavy rep max, and 2 drop sets preceding it” This will look a little different each will but the common theme will stay the same. The accessory or hypertrophy after our main lifts will follow a progression of working on either adding volume to the weight we begin with or adding weight with a drop in volume. Those accessory lifts will be consistent with A weeks and B weeks to continue to add variety while still following a set progression to track strength gains!
Length: This cycle will be a 12 week long cycle starting with a familiarization week and move into varied weeks and small cycles within.
Athletes Notes
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
The main lifts will follow a “build to a heavy rep max, and 2 drop sets preceding it” This will look a little different each will but the common theme will stay the same. The accessory or hypertrophy after our main lifts will follow a progression of working on either adding volume to the weight we begin with or adding weight with a drop in volume. Those accessory lifts will be consistent with A weeks and B weeks to continue to add variety while still following a set progression to track strength gains!
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
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Upper Push 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 Tricep Press Downs
:20-30 Second Dead Hang on Bar
5 Tempo Push Ups (2 second pause at ground)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Tricep Pull Downs
Active Dead Hang on Rig
Negative Push Up
Barbell Incline Bench Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Build to 8RM
-rest 2:00-2:30-
12 reps at 80% of 8RM
-rest 2:00-2:30-
Max reps at 60% of 8RM (cap at 25)
Alternating DB Bench Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 10 reps (each side) @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Resistance Band Chest Fly – High to Low (Checkmark)
*Rest 1:00-1:30 b/t sets Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest).
3 sets: 10 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band (Checkmark)
*Rest 1:00-1:30 b/t sets
Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.
3 sets: 20 reps (or to RPE 8-8.5/10)
*Rest 1:00-1:30 b/t sets
Double Dumbbell Kickback (Weightlifting Variable Reps & Sets)
3 sets: 10 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Tricep Kickbacks
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Hinge forward at the hips until your torso is almost parallel to the floor.
Keep your knees slightly bent and your back flat.
Bring your upper arms close to your torso with your elbows bent at roughly 90 degrees.
Execution:
Without moving your upper arms, extend your elbows to straighten your arms and drive the dumbbells back behind you.
Squeeze your triceps at the top of the movement.
Slowly bend your elbows to return to the starting position.
Upper Push Day Cool Down (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep 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 more with reps, sets, rest time, etc.
Mini Pump – Upper Push (Time)
4 sets
4 Barbell Incline Bench Press @ RPE 8
8 Alternating Dumbbell Bench Press (each side) @ RPE 7-7.5
10 Single Arm Standing Tricep Extension w/ band @ RPE 7-7.5
15 Double DB Tricep Kickback (both sides, same time)@ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Barbell Incline Bench Press
Alternating Dumbbell Bench Press
Single Arm Standing Tricep Extension w/ band
Tricep Kickbacks