CrossFit 804 – Mayhem Affiliate – Bodybuilding
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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.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
Mayhem Hip Halo Activation
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
5 sets: 5 Reps – 80% of 1RM
*Rest 2:00-2:30 b/t sets
Kneeling Banded Hip Extension
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Rear Foot Elevated DB Split Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the World (each side)
60 Sec Chinese Plank Hold
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Athletes Notes
Single Arm KB Situp
Around the Worlds
Face Up Chinese Plank
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Seal Stretch
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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.
Glutes and Core (4 Rounds for time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the World (each side)
60 Sec Chinese Plank Hold
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Athletes Notes
Weighted Hip Thrusts
Kneeling Banded Hip Extension
GHD Hip Raise
——scale to Barbell Good Mornings
Rear Foot Elevated DB Split Squat
Single Arm KB Situp
Around the Worlds
Face Up Chinese Plank