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!
5 Rounds
45 second Bike (easy) – any bike of choice
15 Air Squats
90ft backwards sled drag (light)
-rest 2-3 minutes-
10 sets (1 set every 2 minutes)
20/16 Calorie Standing Bike Erg
10 Back Squats (135/95)*
-rest 3-5 minutes-
Accumulate Unpartitioned (aka straight through)
50 Banded Russian Swing (53/35)
50 Kettlebell Sumo Deadlift (53/35)
100 Banded Glute Bridge
SEE NOTES FOR ALTERNATIVE TO SLED DRAG
*Back Squat weight should not exceed 40% of your 1RM
Athletes Notes
DEMO VIDEOS
Air Squats
Backwards Sled Drag
Sub with: Backwards Sandbag Carry
OR Tie plate, DB or KB around waist with strap
and walk
Back Squat *Should not exceed 40% of your 1RM
Banded Russian Swings
Kettlebell Sumo Deadlifts
Banded Glute Bridges
FLOW
45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag
45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag
45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag
45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag
45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag
-rest 2-3 minutes-
0:00 – 2:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
2:00 – 4:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
4:00 – 6:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
6:00 – 8:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
8:00 – 10:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
10:00 – 12:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
12:00 – 14:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
14:00 – 16:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
16:00 – 18:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining
18:00 – 20:00 Complete 20/16 Bike Erg Calories, 10 Back Squats
-rest 3-5 minutes-
50 KB Russian Swings
50 KB Sumo Deadlifts
100 Glute Bridges
*you can rest as needed between reps/movements, but you cannot move on to the next movement until all 50 are completed in the first movement.
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: 5 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 5 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
DB Lunge Walkthroughs
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
3 sets: 12 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 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
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 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Elevated Toe Double DB Romanian Deadlift
Standing Barbell Calf Raise