CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
10 sets (1 set every 2 minutes)
* Even Sets:
30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy)
10 Med Ball GHD Sit Ups (20/14)
30 Yard Sled Push (Moderate/Heavy)
* Odd Sets:
30 Yard Single Dumbbell Overhead Carry (15 yards each side) (Heavy)
10 Stick Sit Ups
30 Yard Sled Push (Moderate/Heavy)
-Rest 3 to 5 minutes-
45 Back Squat @60% of 1RM in as few sets as possible
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30 MINUTES VERSION (or less) :
8 sets (1 set every 2 minutes)
* Even Sets:
30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy)
10 Med Ball GHD Sit Ups (20/14)
30 Yard Sled Push (Moderate/Heavy)
* Odd Sets:
30 Yard Single Dumbbell Overhead Carry (15 yards each side) (Heavy)
10 Stick Sit Ups
30 Yard Sled Push (Moderate/Heavy)
-Rest 2 minutes-
45 Back Squat @60% of 1RM in as few sets as possible
Athletes Notes
DEMO VIDEOS
Single Dumbbell Farmers Carry
Med Ball GHD Sit Up
if skill is too difficult scale to GHD Sit Up
scale to V-Ups OR Tuck Ups OR Strict Sit Ups if no access to GHD.
Sled Push SLED WEIGHT IS TOTAL WEIGHT (empty + added weight).
Option 1: Complete same distance with Plate Push
Option 2: Complete half the distance as Barbell Front Rack Walking Lunge
Single Arm Dumbbell Overhead Carry
Stick Sit Ups
Back Squat
FLOW
**Remember that this is a moderate intensity.
0:00 – 2:00 Complete 15 Yard Single Dumbbell Farmer Carry (left), 15 Yard Single Dumbbell Farmer Carry (right) 10 Med Ball GHD Sit Ups, 30 Yard Sled Push. Rest the remainder of time
2:00 – 4:00 Complete 15 Yard Single Dumbbell Overhead Carry (left), 15 Yard Single Dumbbell Overhead Carry (right), 10 Stick Sit Ups, 30 Yard Sled Push. Rest the remainder of time
4:00 – 6:00 Repeat Farmer carry/ghd/sled push.
6:00 – 8:00 Repeat Overhead Carry/stick sit up/sled push.
8:00 – 10:00 Repeat Farmer carry/ghd/sled push.
10:00 – 12:00 Repeat Overhead Carry/stick sit up/sled push.
12:00 – 14:00 Repeat Farmer carry/ghd/sled push.
14:00 – 16:00 Repeat Overhead Carry/stick sit up/sled push.
16:00 – 18:00 Repeat Farmer carry/ghd/sled push.
18:00 – 20:00 Repeat Overhead Carry/stick sit up/sled push.
20:00 – 25:00 Rest
Complete 45 Back Squat @60% of 1RM in as few sets as possible.
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.
3 sets: 3 reps – starting at 85% and building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets
DB Box Step-ups
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets: 12 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Spanish Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 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 quality RPE 7
10 DB Box Step-Ups (each side) @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
DB Box Step Ups
Lying DB Hamstring Curl
Standing Barbell Calf Raise