CrossFit 804 – Mayhem Affiliate – Bodybuilding

Functional Pump (Shoulders & Arms) (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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8 sets :

4 Strict Handstand Push Up (Use a deficit if you prefer)

8 Single Arm Dumbbell Row (each side) (moderate)

-Rest 1:1 between sets.

-straight into-

6 sets

12 Barbell Curls (light/moderate)

12 Barbell Skull Crushers (light/moderate)

-rest 1:1 between sets-

-straight into-

4 sets

8 Dumbbell Shoulder Press (moderate)

6 Dumbbell Hammer Curls (moderate)

4 Double Dumbbell Overhead Extension

-Rest 1:1 between sets.

*Stagger the deficit and weights so that you can do most or all of the sets unbroken!

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30 MINUTES VERSION (or less):

4 sets :

4 Strict Handstand Push Up (use a deficit if you prefer)

8 Single Arm Dumbbell Upright Row (each side) (moderate)

-Rest 1:1 between sets.

-straight into-

4 sets

8 Barbell Curls (light/moderate)

8 Barbell Skull Crushers (light/moderate)

-rest 1:1 between sets-

-straight into-

4 sets

8 Dumbbell Shoulder Press (moderate)

6 Dumbbell Hammer Curls (moderate)

4 Double Dumbbell Overhead Extension

-Rest 1:1 between sets.

*Scale the deficit and weights so that you can perform most or all of the sets unbroken!

Athletes Notes

DEMO VIDEOS

Strict Handstand Push Up

RX+ Option: Deficit Strict Handstand Push Up

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

Single Arm Dumbbell Upright Row

Standing Barbell Curl

Barbell Skull Crushers

Dumbbell Strict Press

Dumbbell Hammer Curls

Double Dumbbell Overhead Extension

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.

Arms and Shoulders Warm-up (Checkmark)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-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

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

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.
5 sets: 3 Reps – 85% of 1RM

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

Tempo Pushups

*Rest 1:00-1:30 b/t sets Focus: Athlete will assume a pushup position. Athlete will lower themselves to the bottom of the pushup under control for a 3 count. Once contact is made with the floor, athlete should explosive press back to the top of the pushup. Focus on continuous movement across the set with no pause at the top or bottom of the pushup. Do not lose tension at the floor.
3 sets: 15 Reps – RPE 7

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

Bottom-Up Single Arm Standing KB Press

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 sets: 15 Reps – RPE 7

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 15 Reps – RPE 7

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

Crossover Symmetry Iron Scap Protocol

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

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.

Single DB Double Head Curl

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

Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
3 sets: 15 Reps – RPE 7

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

Standing KB Crush Grip French Press

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
3 sets: 15 Reps – RPE 7

*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 bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the needle

Bicep Stretch on the Wall

Tricep Smash

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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.

Arms and Shoulders (4 Rounds for time)

4 Rounds

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

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 Barbell Drag Curls @ moderate weight – maintain quality

10 Ring Dips @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athlete Notes

Leaning Lateral Raise

Barbell Drag Curls

Ring Dips

Arms and Shoulders (4 Rounds for time)

4 sets

10 Barbell Strict Press @ moderate weight – maintain control and quality.

12 Ring Y Raise @ moderate weight – maintain quality

10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 minutes between sets.

Athletes Notes

Barbell Strict Press

Ring Y Raise

—-scale to: Incline Dumbbell Y Raises if no rings

Single Dumbbell Waiter Hold Curl

Standing KB Crush Grip French Press