CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
5 sets
15 GHD Sit Ups
30 yard Sled Push (180/135)
-Rest 3:00-
5 sets
15 Toes to Bar
20 yard Sled Push (225/180)
-rest 3:00-
5 sets
15 Russian Twists (each side)
10 yard Sled Push (270/225)
-Rest 3 to 5 minutes.
50 Back Squat @50% of 1RM in as few sets as possible.
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30 MINUTES VERSION (or less) :
3 sets
15 GHD Sit Ups
30 yard Sled Push (180/135)
-rest :90-
3 sets
15 Toes to Bar
20 yard Sled Push (225/180)
-rest :90-
3 sets
15 Russian Twists (each side)
10 yard Sled Push (170/225)
-2 to 3 minutes rest
50 Back Squat @50% of 1RM in as few sets as possible
Athletes Notes
DEMO VIDEOS
GHD Sit Up
scale to V-Ups OR Tuck Ups OR Strict Sit Ups
Sled Push SLED WEIGHT IS TOTAL WEIGHT (empty + added weight).
Option 1: Scale at weight-equivalent distance Plate Push
Option 2: scale at half the distance of Barbell Front Rack Walking Lunge
Toes to Bar
scale to : Hanging Knee Raise
Russian Twists
Back Squat
FLOW
**Remember that this is a moderate intensity.
15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Ups, 30 Yard Sled Push
-Rest 3:00-
15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push
-Rest 3:00-
15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push
-Rest 3 to 5 minutes.
50 Back Squat @50% of 1RM in as few sets as possible.
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See Scaling and Sub Document HERE for 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).
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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)
Athlete Notes
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.
4 sets: 8 reps – at 65% of 1RM
*Rest 2:00-2:30 b/t sets
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Goblet Squat: 1 and a Half Reps
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
4 sets: 8 reps – RPE 7
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.
-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
4 sets: 10 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.
4 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 control and quality RPE 7
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
DB Good Mornings
Goblet Squat 1 and a Half Reps
Single Leg Calf Raise