CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
3 sets:
10 Single Leg Dumbbell RDL (light/moderate) (each side)
0:30 Side Plank (each side)
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30 MINUTE (or less) VERSION:
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
Athletes Notes
DEMO VIDEOS
Back Squat – These should be done unbroken each set. It should not be more than 70% of 1RM.
Air Squats
Echo Bike — if you need to sub a different machine, do so
Hanging Knee Raises
scale to: Tuck Ups if needed
GHD Sit Up
scale to: Strict Sit Up OR Stick Sit Ups
Single Leg Dumbbell RDL
Side Plank
FLOW
0:00 – 1:00: 10 Back Squat
1:00 – 2:00: Max Air Squats
2:00 – 3:00 Echo Bike
3:00 – 4:00: 10 Back Squats
4:00 – 5:00: Max Air Squats
5:00 – 6:00 Echo Bike
6:00 – 7:00: 10 Back Squats
7:00 – 8:00: Max Air Squats
8:00 – 9:00 Echo Bike
9:00 – 10:00: 10 Back Squats
10:00 – 11:00: Max Air Squats
11:00 – 12:00 Echo Bike
12:00 – 13:00: 10 Back Squats
13:00 – 14:00: Max Air Squats
14:00 – 15:00 Echo Bike
15:00 – 16:00 15 GHD Sit Ups
16:00 – 17:00 Max Hanging Knee Raises
17:00 – 18:00 Ski
18:00 – 19:00 15 GHD Sit Ups
19:00 – 20:00 Max Hanging Knee Raises
20:00 – 21:00 Ski
21:00 – 22:00 15 GHD Sit Ups
22:00 – 23:00 Max Hanging Knee Raises
23:00 – 24:00 Ski
24:00 – 25:00 15 GHD Sit Ups
25:00 – 26:00 Max Hanging Knee Raises
26:00 – 27:00 Ski
27:00 – 28:00 15 GHD Sit Ups
28:00 – 29:00 Max Hanging Knee Raises
29:00 – 30:00 Ski
-rest as needed-
3 rounds:
10 Single Leg Dumbbell RDL (left), 10 Single Leg Dumbbell RDL (right) , 30 second Side Plank (left) , 30 second Side Plank (right)
-rest as needed between rounds-
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See Scaling and Sub Document HERE for recommended substitution options!
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).
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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.
Leg Day Warm-up (Checkmark)
Hip Halo Activation
-into-
3 rounds
15/12 Bike Erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Athlete Notes
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
Mechanical Drop Set (MDS) (4 Rounds for reps)
4 sets:
10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats
-rest 2:00 – 2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
Athletes Notes
Scoring
How many max reps you did for Dumbbell Squats
Target:
Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.
Mechanical Drop Sets (MDS)
MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.
DB Box Step Ups
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 Stepback Lunges
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
Double Dumbbell Squat
Focus: Without setting the dumbbells down, perform max reps of a double dumbbell squats immediately following the step ups and lunges.
Seated Dumbbell Calf Raise
*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.
4 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min Couch Stretch (each side)
1 min Quad Smash (each side)
1 min Forward Fold (straight legs)
1 min Calf Stretch on Wall (each side)
2 min Foam Roll all of Lower Body
Demo Videos
Couch Stretch
Quad Smash
Forward Fold Stretch
Calf Stretch on Wall
Current Cycle: Mini Pump Update
FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.