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)
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).
—————————
AMRAP 20 Minutes
50ft Sled Push (145/125)
50ft Backwards Sled Walk (145/125)
500m Bike Erg
-rest 3-5 minutes-
3 Sets:
10 Front Foot Elevated Barbell Step Back Lunge (moderate) (10 Right Leg, then 10 Left Leg)
30 V Ups
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets
20 second GHD Side Plank Right
20 second GHD Side Plank Left
20 second GHD Hip Extension Hold
20 Cossack Squats (total)
-rest as needed b/t reps and sets to keep smooth and/or unbroken-
——–
30 MINUTE (or less) VERSION:
AMRAP 10 Minutes
50ft Sled Push (1×45/25)
50ft Backwards Sled Walk (1×45/25)
500m Bike Erg
-rest 2-3 minutes-
3 Sets:
10 Front Foot Elevated Step Back Lunge (moderate) (10 Right Leg, then 10 Left Leg)
30 V Ups
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets
20 second GHD Side Plank Right
20 second GHD Side Plank Left
20 second GHD Hip Extension Hold
20 Cossack Squats (total)
Athletes Notes
DEMO VIDEOS
Bike Erg
scale to a different bike. See the scaling and sub document below for a calorie conversion chart.
Sled Push (100yard = 300ft)
Option 1: scale to a heavy 100yd Plate Push
Option 2: scale to 150ft of Barbell Front Rack Walking Lunge
Backwards Sled Walk
Option 1: Backwards Sandbag Carry
Option 2: Tie plate, DB or KB around waist with strap and walk
V-Ups
GHD Side Plank
GHD Hip Extension Hold
Scale to Superman Hold if no access to GHD
Cossack Squat
FLOW
0:00 – 20:00 Complete as many rounds and reps of 50ft Sled Push, 50ft Backwards Sled Walk, 500m Bike Erg
-rest 3-5 minutes-
10 Front Foot Elevated Step Back Lunge (Right), 10 Front Foot Elevated Step Back Lunge (Left), 30 V Ups
-rest 2 minutes-
10 Lunge (Right), 10 Lunge (Left), 30 V Ups
-rest 2 minutes-
10 Lunge (Right), 10 Lunge (Left), 30 V Ups
-DIRECTLY AFTERWARDS-
20 Second GHD Side Plank Right
20 second GHD Side Plank Left
20 second GHD Hip extension hold
20 Cossack Squats (total)
20 Second GHD Side Plank Right
20 second GHD Side Plank Left
20 second GHD Hip extension hold
20 Cossack Squats (total)
20 Second GHD Side Plank Right
20 second GHD Side Plank Left
20 second GHD Hip extension hold
20 Cossack Squats (total)
————
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.
MAX WEEK (Week 13 of 13) (No Measure)
The focus of the max week is to reassess new maximal loads at the completion of a lifting cycle. Athletes should highly prioritize rest, recovery, and proper nutrition/hydration during this week to ensure the best possible factors for maxing.
On max attempts, the athlete should always use a spotter if appropriate for the specific movement, review how to bail from a failed lift safely if appropriate for the specific movement, and the attempt should feel as it’s the heaviest possible loading that the athlete could safely move for the lift.
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.
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
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
Barbell Step Through Lunges
*Rest 1:30-2:00 b/t sets
Focus: Folding a barbell in the back rack, 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. Hand positioning on barbell 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
Single Leg Calf Raise
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
3 sets: 15-20 Reps (each side) – 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 Single Leg Calf Raise (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Back Squat
Deadlift
Elevated Toe Double DB Romanian Deadlift
Single Leg Calf Raise