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!
8 sets: (24 minutes)
Minute 1: 10 Shoulder Press (95/65)*
Minute 2: 30 seconds: Max Strict HSPU
Minute 3: Recover Ski Erg
-rest 3-5 minutes-
5 sets:
15 Dumbbell Curls (each side) (light/moderate)
15 Double Dumbbell Tricep Overhead Extensions (light/moderate)
-rest 1 minute b/t sets-
-rest 3-5 minutes-
Accumulate Unpartitioned:
75 Banded Curls
75 Banded Tricep Extensions
*Shoulder press weight shouldn’t exceed 40% of 1RM
Athletes Notes
Demo Videos
Barbell Strict Press – weight should not exceed 40% of 1RM
Strict Handstand Push Up
Scale to: Strict Box Handstand Push Up
OR Pike Push Up
Single Dumbbell Bicep Curl
Double Dumbbell Tricep Overhead Extension
Banded Bicep Curls
Banded Tricep Overhead Extension
Flow
(Again this is intended to be MODERATE intensity)
0:00 – 1:00 10 Shoulder Press
1:00 – 2:00 30 seconds: Max Strict HSPU
2:00 – 3:00 Recover Ski Erg
3:00 – 4:00 10 Shoulder Press
4:00 – 5:00 30 seconds: Max Strict HSPU
5:00 – 6:00 Recover Ski Erg
6:00 – 7:00 10 Shoulder Press
7:00 – 8:00 30 seconds: Max Strict HSPU
8:00 – 9:00 Recover Ski Erg
9:00 – 10:00 10 Shoulder Press
10:00 – 11:00 30 seconds: Max Strict HSPU
11:00 – 12:00 Recover Ski Erg
12:00 – 13:00 10 Shoulder Press
13:00 – 14:00 30 seconds: Max Strict HSPU
14:00 – 15:00 Recover Ski Erg
15:00 – 16:00 10 Shoulder Press
16:00 – 17:00 30 seconds: Max Strict HSPU
17:00 – 18:00 Recover Ski Erg
18:00 – 19:00 10 Shoulder Press
19:00 – 20:00 30 seconds: Max Strict HSPU
20:00 – 21:00 Recover Ski Erg
21:00 – 22:00 10 Shoulder Press (95/65)
22:00 – 23:00 30 seconds: Max Strict HSPU
23:00 – 24:00 Recover Ski Erg
-rest 3-5 minutes-
15 Dumbbell Curls (each side), 15 Double Dumbbell Tricep Overhead Extensions
-rest 1:00-
-repeat for total of 5 rounds-
-rest 3-5 minutes-
75 Banded Curls
75 Banded Tricep Extensions
*rest as needed between reps and movements BUT you cannot move onto the banded tricep extensions until all curls are complete.
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: 5 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Ring Push-ups
*Rest 1:00-1:30 b/t sets
Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Z-Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Plate Front Raise
*Rest 1:00-1:30 b/t sets
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
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
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.
Seated Alternating DB 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: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
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.
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Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Plate Front Raise
Seated Alternating DB Curl
Barbell Skull Crushers