Mayhem Affiliate Bodybuilding 5/4/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding

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.

Arms and Core Warm-up (Checkmark)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Athletes Notes

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

Alt Leg V-ups (per side)

Lying Heel Taps (per side)

Cat/Cows

Ring Push-ups

*Rest 1:00-1:30 b/t sets

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Body Row on Racked Barbell

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Ring Dips

*Rest 1:00-1:30 b/t sets

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Athletes Notes

Ring Dips —–scale to Tricep Dips – Matedor if needed

Standing KB Crush Grip Bicep Curl

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Seated Tricep DB French Press

*Rest 1:00-1:30 b/t sets

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Single Dumbbell Waiter Hold Curl

*Rest 1:00-1:30 b/t sets

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Core Work (4 Rounds for time)

4 sets:

10 GHD to parallel w/plate on chest

30 Seated Oblique Twists with Med Ball (each side)

10 Dip Support Leg Raise

20 Plank KB Pull Unders (total)

30 KB Front Rack Marches (each side)

*Rest 2:00 b/t sets

Athletes Notes

Weighted GHD situps to parallel – plate on chest

Seated Oblique Twists with Med Ball

Dip Support Leg Raise

Dumbbell/Kettlebell Plank Pull Under

KB Front Rack Marches

Cooldown/Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)

Athlete Notes

Bicep Wall Stretch

Tricep Smash

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.

Arms and Core (4 Rounds for time)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Seated Tricep DB French Press @ moderate weight RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

10 GHD to parallel w/plate on chest

30 Seated Oblique Twists with Med Ball (each side)

10 Dip Support Leg Raise

20 Plank KB Pull Unders (total)

30 KB Front Rack Marches (each side)

*Rest 3 minutes b/t rounds

Athletes Notes

Ring Pushups

scale to Dumbbell Push Ups if needed.

Body Row on Racked Barbell

Seated Tricep DB French Press

Standing KB Crush Grip Bicep Curl

Weighted GHD situps to parallel – plate on chest

Seated Oblique Twists with Med Ball

Dip Support Leg Raise

Dumbbell/ Kettlebell Plank Pull Under

KB Front Rack Marches