Announcements
Bring a friend day for the first quarter is Saturday March 23rd at 8AM! There is a spot on the whiteboard for you to put your name down and the friend that you’re bringing! We love helping you reach your goals and want to help your family and friends do the same thing!
CrossFit FC East – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
INSTRUCTIONS!
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).
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
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8 sets :
4 Strict Handstand Push Up (Use a deficit if you prefer)
8 Single Arm Dumbbell Row (each side) (moderate)
-Rest 1:1 between sets.
-straight into-
6 sets
12 Barbell Curls (light/moderate)
12 Barbell Skull Crushers (light/moderate)
-rest 1:1 between sets-
-straight into-
4 sets
8 Dumbbell Shoulder Press (moderate)
6 Dumbbell Hammer Curls (moderate)
4 Double Dumbbell Overhead Extension
-Rest 1:1 between sets.
*Stagger the deficit and weights so that you can do most or all of the sets unbroken!
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30 MINUTES VERSION (or less):
4 sets :
4 Strict Handstand Push Up (use a deficit if you prefer)
8 Single Arm Dumbbell Upright Row (each side) (moderate)
-Rest 1:1 between sets.
-straight into-
4 sets
8 Barbell Curls (light/moderate)
8 Barbell Skull Crushers (light/moderate)
-rest 1:1 between sets-
-straight into-
4 sets
8 Dumbbell Shoulder Press (moderate)
6 Dumbbell Hammer Curls (moderate)
4 Double Dumbbell Overhead Extension
-Rest 1:1 between sets.
*Scale the deficit and weights so that you can perform most or all of the sets unbroken!
Athletes Notes
DEMO VIDEOS
Strict Handstand Push Up
RX+ Option: Deficit Strict Handstand Push Up
Scale to: Strict Box Handstand Push Up Or Pike Push Up
Single Arm Dumbbell Upright Row
Standing Barbell Curl
Barbell Skull Crushers
Dumbbell Strict Press
Dumbbell Hammer Curls
Double Dumbbell Overhead Extension
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.
Arms and Shoulders 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-
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
Focus: Move with intention and take machine work at an easy/moderate pace
Banded Bicep Curls
Banded Tricep Extension
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
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.
5 sets: 3 Reps – 85% of 1RM
*Rest 2:00-2:30 b/t sets
Tempo Pushups
*Rest 1:00-1:30 b/t sets Focus: Athlete will assume a pushup position. Athlete will lower themselves to the bottom of the pushup under control for a 3 count. Once contact is made with the floor, athlete should explosive press back to the top of the pushup. Focus on continuous movement across the set with no pause at the top or bottom of the pushup. Do not lose tension at the floor.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Ring Y Raise
*Rest 1:00-1:30 b/t sets
Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
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
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.
Single DB Double Head Curl
*Rest 1:00-1:30 b/t sets
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
*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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
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 bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Bicep Stretch on the Wall
Tricep Smash
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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 Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Barbell Drag Curls @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athlete Notes
Leaning Lateral Raise
Barbell Drag Curls
Ring Dips
Arms and Shoulders (4 Rounds for time)
4 sets
10 Barbell Strict Press @ moderate weight – maintain control and quality.
12 Ring Y Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 minutes between sets.
Athletes Notes
Barbell Strict Press
Ring Y Raise
—-scale to: Incline Dumbbell Y Raises if no rings
Single Dumbbell Waiter Hold Curl
Standing KB Crush Grip French Press
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