CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Push/Pull) (Checkmark)
Dumbbell Bench Press
2 sets
Max Reps (2×70/50) (RPE 7-8)
-Rest :30-
Max Reps (2×50/35) (RPE 6-7)
-Rest :30-
Max Reps (2×35/25) (RPE 4-5)
-Rest 2:00 b/t sets-
*Leave 1-2 reps in the tank for each max set
2 sets
Max Strict Chin Up
-Rest :30-
Max Barbell Bent Over Rows (135/95) (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00 b/t sets-
3 Sets:
15 Tempo Incline Banded Chest Press @31X1
12 Tempo Single Arm Banded Lat Pull Down @31X1 (each side)
Tempo @31X1 means: 3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top before repeating rep.
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30 MINUTE (or less) VERSION:
Dumbbell Bench Press
2 sets
Max Reps (2×70/50) (RPE 7-8)
-Rest :30-
Max Reps (2×50/35) (RPE 6-7)
-Rest :30-
Max Reps (2×35/25) (RPE 4-5)
-Rest 1:00 b/t sets-
*Leave 1-2 reps in the tank for each max set
2 sets
Max Strict Chin Up
-Rest :30-
Max Barbell Bent Over Rows (135/95) (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 1:00 b/t sets-
2-3 Sets:
15 Tempo Incline Banded Chest Press @31X1
12 Tempo Single Arm Banded Lat Pull Down @31X1 (each side)
Tempo @31X1 means: 3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top before repeating rep.
Athletes Notes
DEMO VIDEOS
Dumbbell Bench Press
Chin Ups
can scale to Supinated Grip Ring Rows
Barbell Bent Over Row
Banded Face Pulls
Incline Banded Chest Press
if you don’t have a band, you can complete with dumbbells
Single Arm Lat Pull Down with Band
FLOW
Dumbbell Bench Press
Max Reps (2×70/50) (RPE 7-8)
-Rest :30-
Max Reps (2×50/35) (RPE 6-7)
-Rest :30-
Max Reps (2×35/25) (RPE 4-5)
-Rest 2:00-
Max Reps (2×70/50) (RPE 7-8)
-Rest :30-
Max Reps (2×50/35) (RPE 6-7)
-Rest :30-
Max Reps (2×35/25) (RPE 4-5)
-Rest 2:00-
Max Strict Chin Up
-Rest :30-
Max Barbell Bent Over Rows (135/95) (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00-
Max Strict Chin Up
-Rest :30-
Max Barbell Bent Over Rows (135/95) (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00-
15 Tempo Incline Banded Chest Press, 12 Tempo Single Arm Banded Lat Pull Down (left), 12 Tempo Single Arm Banded Lat Pull Down (right)
-rest as needed-
15 Tempo Incline Banded Chest Press, 12 Tempo Single Arm Banded Lat Pull Down (left), 12 Tempo Single Arm Banded Lat Pull Down (right)
-rest as needed-
15 Tempo Incline Banded Chest Press, 12 Tempo Single Arm Banded Lat Pull Down (left), 12 Tempo Single Arm Banded Lat Pull Down (right)
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.
Mayhem Bodybuilding Goals
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out
4 Yearly Cycles
Cycle 1 (January – March: Mechanical Drop Sets)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 2 (April – June: Shock Method)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July – September: Traditional)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 4 (October – December: Traditional)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Current Bodybuilding Cycle: Week 8 of 12 (No Measure)
Bodybuilding Cycle 2
Week of April 1 – June 17 (12 Weeks)
Mechanical Drop Set (MDS)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Upper Body Anterior Warm-Up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull Aparts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Crossover Symmetry
OR if you don’t have access perform as Banded 7s – 7 each rep
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Bench Press (7 Rounds for weight)
*Rest 2:00-2:30 b/t sets Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
3 sets: 3 reps – starting at 85% and building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 between sets
Barbell Incline Bench Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Bench Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Resistance Band Chest Fly – High to Low
*Rest 1:00-1:30 b/t sets
Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest).
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
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
Incline Dumbbell Curls
Incline Dumbbell Curls
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall smash (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Bicep Wall Stretch
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.
Upper Body Anterior (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Incline Bench Press
Resistance Band Chest Fly High to Low
DB Spider Curls