Announcements
Expectations at the Gym
🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!
🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!
⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
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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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AMRAP 15 MInutes
15/12 Calorie Ski
15 Dumbbell Seated Curl to Press (moderate)
-rest as needed-
4 sets:
15 Banded Tricep Press Down (moderate)
15 Banded Curls (moderate)
-rest 1 minute b/t sets-
4 Sets:
15 Barbell Skull Crusher (moderate)
15 Plate Front Raises (moderate)
-rest 1 minute b/t sets-
30 MINUTE (or less) VERSION:
AMRAP 12 MInutes
15/12 Calorie Ski
15 Dumbbell Seated Curl to Press (moderate)
-rest 3 minutes-
3 sets:
15 Banded Tricep Press Down (moderate)
15 Banded Curls (moderate)
-rest 1 minute b/t sets-
3 Sets:
15 Barbell Skull Crusher (moderate)
15 Plate Front Raises (moderate)
-rest 1 minute b/t sets-
Athletes Notes
Demo Videos
Dumbbell Seated Curl to Press
Banded Push Down
Banded Bicep Curls
Barbell Skull Crushers
Plate Front Raise
Flow
0:00 – 15:00
Complete as many rounds/reps as possible of 15/12 Calorie Ski, 15 Dumbbell Seated Curl to Press.
-rest as needed-
15 Banded Tricep Press Down, 15 Banded Curls
-rest 1 minute-
15 Banded Tricep Press Down, 15 Banded Curls
-rest 1 minute-
15 Banded Tricep Press Down, 15 Banded Curls
-rest 1 minute-
15 Banded Tricep Press Down, 15 Banded Curls
-rest 1 minute-
15 Barbell Skull Crusher, 15 Plate Front Raises
-rest 1 minute-
15 Barbell Skull Crusher, 15 Plate Front Raises
-rest 1 minute-
15 Barbell Skull Crusher, 15 Plate Front Raises
-rest 1 minute-
15 Barbell Skull Crusher, 15 Plate Front Raises
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.
4 sets: 8 Reps – 65% of 1RM (deload)
*Rest 2:00-2:30 b/t sets
Banded Pushups
*Rest 1:00-1:30 b/t sets
Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Double DB Shoulder Press
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. 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 – RPE 7
*Rest 1:00-1:30 b/t sets
DB Snow Angel Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. 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 – 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.
DB Preacher Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
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 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
Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Strict Press
DB Snow Angel Raise
DB Preacher Curl
Inverted Skull Crusher