CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Strict Ring (OR Bar) Dips
-rest 5 minutes-
10-9-8-7-6-5-4-3-2-1
Dumbbell Z Press (2×50/35)
*10 Preacher Curls and 10 Barbell Skull Crushers after each set (both LIGHT)
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30 MINUTE (or less) VERSION:
8-7-6-5-4-3-2-1
Strict Chin Ups
Strict Ring (OR Bar) Dips
-rest 2 minutes-
8-7-6-5-4-3-2-1
Dumbbell Z Press (2×50/35)
*8 Preacher Curls and 8 Barbell Skull Crushers after each set (both LIGHT)
Athletes Notes
DEMO VIDEOS
Chin Ups
Ring Dips OR Tricep Dips – Matedor
Preacher Curl
Barbell Skull Crushers
Double Dumbbell Z Press
FLOW
10 Strict Chin Ups, 10 Strict Dips, 9 Strict Chin Ups, 9 Strict Dips, 8 Strict Chin Ups, 8 Strict Dips…….and so on….2 Strict Chin Ups, 2 Strict Dips, 1 Strict Chin Ups, 1 Strict Dips
-rest 5 minutes-
10 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 9 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 8 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 7 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers….and so on…..2 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 1 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers
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See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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).
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 Shoulders Warm-up (No Measure)
Hip Halo Warmup
-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
Mayhem Hip Halo Activation
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
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.
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 1:00-1:30 b/t sets
Mechanical Drop Set (4 Rounds for reps)
Mechanical Drop Set
4 sets:
5 DB Shoulder Press
8 DB Push Press
Max DB Push Jerk
*rest 2:30-3:00 b/t sets
Athletes Notes
NOTES
Same dumbbells should be used across entire MDS
Scoring
How many reps you did for Dumbbell Push Jerk
Target:
Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.
DEMO VIDEOS
Dumbbell Strict Press
Dumbbell Push Press
Dumbbell Push Jerk
Mechanical Drop Sets (MDS)
MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.
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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol (Checkmark)
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
Athletes Notes
Crossover Symmetry
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.
Cooldown/Mobility (Checkmark)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
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
Banded Overhead Shoulder Distraction
Thread the Needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
Current Cycle: Mini Pump Update
FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.