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 (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!
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For Steady Movement:
20-16-12-8-4
Calorie Ski
10-8-6-4-2
Wall Walk
*10 Barbell Skull Crushers after each set (moderate)
-rest 3-5 minutes-
3 Sets:
15 Barbell Curl (moderate)
15 Seated Dumbbell Arnold Press (moderate)
-rest 0:90 b/t sets-
-DIRECTLY AFTERWARDS-
In as few sets as possible:
75 Dumbbell Hammer Curls (moderate)
50 Dumbbell Overhead Tricep Extension (moderate)
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30 MINUTES VERSION (or less):
For Steady Movement:
16-12-8-4
Calorie Ski
8-6-4-2
Wall Walk
*10 Barbell Skull Crushers after each set (moderate)
-rest 2 minutes-
2 Sets:
15 Barbell Curl (moderate)
15 Seated Dumbbell Arnold Press (moderate)
-rest 0:90 b/t sets-
-DIRECTLY AFTERWARDS-
In as few sets as possible:
60 Dumbbell Hammer Curls (moderate)
40 Dumbbell Overhead Tricep Extension (moderate)
Athletes Notes
DEMO VIDEOS
Ski Erg – for calorie conversion for a different machine, see the scaling and sub document below.
Wall Walk – scale to Elevated Box Walks OR Inchworm with Double Push Up
Barbell Skull Crushers
Standing Barbell Curl
Seated Arnold Press
Dumbbell Hammer Curls
Dumbbell Overhead Tricep Extension – aka Tricep Dumbbell French Press
FLOW
For Steady Movement:
20 Cal Ski, 10 Wall Walks, 10 Barbell Skull Crushers, 16 Cal Ski, 8 Wall Walks, 10 Barbell Skull Crushers, 12 Cal Ski, 6 Wall Walks, 10 Barbell Skull Crushers, 8 Cal Ski , 4 Wall Walks, 10 Barbell Skull Crushers, 4 Cal Ski, 2 Wall Walks, 10 Barbell Skull Crushers
-rest 3-5 minutes-
15 Barbell Curl, 15 Seated Dumbbell Arnold Press
-rest 90 seconds-
15 Barbell Curl, 15 Seated Dumbbell Arnold Press
-rest 90 seconds-
15 Barbell Curl, 15 Seated Dumbbell Arnold Press
-DIRECTLY AFTERWARDS-
In as few sets as possible:
75 Dumbbell Hammer Curls
50 Dumbbell Overhead Tricep Extensions
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.
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.
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.
1 sets: 1 Reps – Find a new 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
Standing Alternating DB Shoulder Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Standing Alternating DB Shoulder Press
https://youtu.be/do067ExztzM
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Standing DB Lateral Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
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.
DB Spider Curls
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
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
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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.
Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Standing DB Lateral Raise @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Standing DB Lateral Raise
DB Spider Curls
Double DB Skull Crushers