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.
📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!
CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
5 Sets
7 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side)
90ft Sled Push (Moderate)
11 Front Squats* (165/115)
-rest 1 minute b/t sets-
-rest 3-5 minutes-
4 sets
21/17 Calorie Ski
21 GHD Sit Ups
21/17 Calorie Ski
21 V-Up
-Rest 1:1 b/t sets-
*Front Squats should not exceed 60% of 1RM
___________________
30 MINUTE (or less) VERSION:
4 Sets (1 set every 4 minutes)
5 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side)
70ft Sled Push (Moderate)
9 Front Squats* (165/115)
-rest until 16:00-
3 sets (1 set every 4 minutes)
15/12 Calorie Ski
15 GHD Sit Ups
15/12 Calorie Ski
15 V-Up
*Front Squats should not exceed 60% of 1RM
Athletes Notes
DEMO VIDEOS
Single Kettlebell Lateral Box Step Up
Sled Push
Front Squats
GHD Sit Up
scale to: Strict Sit Up OR Stick Sit Ups
V-Ups
scale to: Tuck Ups
FLOW
7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats
-rest 1 minute-
7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats
-rest 1 minute-
7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats
-rest 1 minute-
7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats
-rest 1 minute-
7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats
-rest 3-5 minutes-
21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up
-Rest as long as it takes you to do it-
21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up
-Rest as long as it takes you to do it-
21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up
-Rest as long as it takes you to do it-
21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up
————
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).
See Scaling and Sub Document HERE
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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.
5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets
Deadlift
1 sets: 1 Reps – Find a new 1RM
*Choose either BS or DL to truly max out, then find a heavy single on the other.
*Rest 2:00-2:30 b/t sets
Deadlift Tips (Efficiency/Good Mechanics) Video: youtu.be/uJchu25qcPk?si=mdqxjIKcoeGOQrda
Hamstring Ring Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
KB Belt Squats
*Rest 1:30-2:00 b/t sets
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
3 sets: 15 reps – RPE 7
*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
Seated Dumbbell Calf Raise
*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading 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 RPE 7
10 Hamstring Ring Curls @ Moderate weight – maintain control and quality RPE 7
10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Hamstring Ring Curls
If you don’t have rings, sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls
Can also sub for Rower Hamstring Curls
Rear Foot Elevated DB Split Squat
Seated Dumbbell Calf Raise