CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
INSTRUCTIONS!
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).
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
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6 Building Sets:
10 Alternating Back Rack Step Back Lunges
10 Back Squats
10 Alternating Back Rack Step Back Lunges
-rest 2 minutes between sets-
*Start light and finish each set with a tough weight (8-9/10 RPE)
**If you back squat 365/245+ then starting with 135/95 and finishing at 185/125+ is a good goal!
-rest 5 additional minutes-
5 Rounds (at steady pace)
20/16 Calorie Assault Bike
5 Hanging Straight Leg Raises
10 Toes to Bar
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30 MINUTE (or less) VERSION:
4 Building Sets:
10 Alternating Back Rack Step Back Lunges
10 Back Squats
10 Alternating Back Rack Step Back Lunges
-rest 2 minutes between sets-
*Start light and finish each set with a tough weight (8-9/10 RPE)
**If you back squat 365/245+ then starting with 135/95 and finishing at 185/125+ is a good goal!
-rest 3 additional minutes-
3 Rounds (at steady pace)
20/16 Calorie Assault Bike
5 Hanging Straight Leg Raises
10 Toes to Bar
Athletes Notes
DEMO VIDEOS
Back Rack Reverse Lunges
Back Squat
*complete all before re-racking the barbell
Strict Hanging Leg Raise
scale to: Hanging Knee Raises
Toes to Bar
scale to: V-Ups
FLOW
10 Alternating Back Rack Step Back Lunges, 10 Back Squats, 10 Alternating Back Rack Step Back Lunges
-rest 2 minutes-
-repeat for 6 total sets-
-rest 5 minutes-
20 Calorie Assault Bike, 5 Hanging Straight Leg Raises, 10 Toes to Bar, 20 Calorie Assault Bike, 5 Hanging Straight Leg Raises, 10 Toes to Bar, 20 Calorie Assault Bike, 5 Hanging Straight Leg Raises, 10 Toes to Bar, 20 Calorie Assault Bike, 5 Hanging Straight Leg Raises, 10 Toes to Bar, 20 Calorie Assault Bike, 5 Hanging Straight Leg Raises, 10 Toes to Bar
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).
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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)
Demo Video
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.
5 sets: 4 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 4 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position 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.
3 sets: 12 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
3 sets: 15-20 reps (each side) – 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
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.
Leg Day (4 Rounds for time)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 DB Good Mornings @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
DB Good Mornings
Single Leg Calf Raise