CrossFit 804 – Mayhem Affiliate – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 5 minutes-

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max reps Strict Press (95/65)*

-rest 5 minutes-

AMRAP 7 Minutes

1000m Ski (OR Row)

In remaining time:

Max Wall Walks

-rest 5 minutes

2 sets

2 Rounds

AMRAP 45 seconds

Barbell Curl (light/moderate)

-rest 1:15-

-after the 2nd round, move into the below-

2 Rounds

AMRAP 45 seconds

Standing Barbell Tricep Extension (light/moderate)

-rest 1:15-

-no additional rest b/t sets-

*Strict Press weight should not exceed 40% of 1RM

___________________

30 MINUTE (or less) VERSION:

AMRAP 5 Minutes

600m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 2 minutes-

AMRAP 5 Minutes

600m Ski (OR Row)

In remaining time:

Max reps Strict Press (95/65)*

-rest 2 minutes-

AMRAP 5 Minutes

600m Ski (OR Row)

In remaining time:

Max Wall Walks

-rest 2 minutes-

3 Rounds

AMRAP 45 seconds

Barbell Curl (light/moderate)

-rest 1:1-

-after the 3rd round, move into the below-

3 Rounds

AMRAP 45 seconds

Standing Barbell Tricep Extension (light/moderate)

-rest 1:1-

*Strict Press weight should not exceed 40% of 1RM

Athletes Notes

DEMO VIDEOS

Ski/Row – if you need to sub another machine, see the scaling and sub document below for a meters and calories conversion chart

You should have around 3 minute remaining in each 7 minute AMRAP when you’ve finished the row or ski. Scale the meters back if needed

Strict Handstand Push Up

Scale to: Strict Box Handstand Push Up Or Pike Push Up

Barbell Strict Press – should not exceed 40% of 1RM

Wall Walk

scale to: Elevated Box Walks or Inchworm with Double Push Up

Standing Barbell Curl

Barbell Skull Crushers

Barbell Standing Tricep Extension

FLOW

0:00 – 7:00 Complete 1000m Ski and In remaining time Max reps Strict Handstand Push Ups

7:00 – 12:00 Rest

12:00 – 19:00 Complete 1000m Ski and In remaining time, Max reps Strict Press (95/65)

19:00 – 24:00 Rest

24:00 -31:00 Complete 1000m Ski and In remaining time Max Wall Walks

31:00 – 36:00 Rest

36:00 – 36:45 Complete as many Barbell Curls as possible

36:45 – 38:00 Rest

38:00 – 38:45 Complete as many Barbell Curls as possible

38:45 – 40:00 Rest

40:00 – 40:45 Complete as many Standing Barbell Tricep Extension as possible

40:45 – 42:00 Rest

42:00 – 42:45 Complete as many Standing Barbell Tricep Extension as possible
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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INSTRUCTIONS

These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Glutes and Shoulders Warm-up (No Measure)

Hip Halo Warmup

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Athletes Notes

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

*Rest 2:00-2:30 b/t sets

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE

*Rest 2:00-2:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE

*Rest 2:00-2:30 b/t sets

Seated Alternating Double DB Shoulder Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Band Pull Through

*Rest 1:00-1:30 b/t sets

*Build to a moderate resistance; stay the same or build across sets

Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Crossover Symmetry Iron Scap Protocol (Checkmark)

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – LIght Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Bent Over Lateral Raises

*Rest 1:00-1:30 b/t sets

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
3 sets: 15 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension

Bent Over Lateral Raises