CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
5 sets:
12 Barbell Strict Press at RPE 7
10 Single Dumbbell Hammer Curls (each side) at RPE 7
8 Dumbbell French Press at RPE 7
6 Wall Walks
-rest 30 seconds-
20/16 Calorie Ski
-rest 1 minute-
3 sets:
Barbell Curl 21s (7 reps bottom to halfway, 7 reps halfway to top, 7 full reps)
-rest as needed b/t sets-
30 MINUTE (or less) VERSION:
4 sets:
12 Barbell Strict Press at RPE 7
10 Single Dumbbell Hammer Curls (each side) at RPE 7
8 Dumbbell French Press at RPE 7
6 Wall Walks
-rest 30 seconds-
20/16 Calorie Ski
-rest 1 minute-
2 sets:
Barbell Curl 21s (7 reps bottom to halfway, 7 reps halfway to top, 7 full reps
-rest 1 minute b/t-
Athletes Notes
DEMO VIDEOS
Barbell Strict Press
Single Dumbbell Hammer Curl
Standing Tricep Dumbbell French Press
Wall Walk
scale to Elevated Box Walks or Inchworm with Double Push Up
Ski — to scale for different machine, see the scaling and sub document below for calorie conversion chart.
Barbell Curl 21s
FLOW
12 Strict Press, 10 Single Dumbbell Hammer Curls (left), 10 Single Dumbbell Hammer Curls (right), 8 Dumbbell French Press, 6 Wall Walks
-rest 30 seconds-
20/16 Calorie Ski
-rest 1 minute-
Repeat for 5 total sets.
3 sets:
Barbell Curl 21s
-rest as needed b/t sets-
————-
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.
3 sets: 5 reps – starting at 70% and building across sets
*Rest 1:00-1:30 b/t sets
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.
3 sets: 5 reps – starting at 70% and building across sets
*Rest 2:00-2:30 b/t sets
Seated Arnold Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
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 – 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.
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.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Bent Over Lateral Raises
*Rest 1:00-1:30 b/t sets
Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
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 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
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.
Glutes and Shoulders (4 Rounds for time)
4 Rounds
10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7
10 Barbell Strict Press @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
GHD Hip Raise / Extension
Bent Over Lateral Raises