Mayhem Affiliate Bodybuilding 4/10/2024

CrossFit FC East – Bodybuilding

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Functional Pump (Legs & Core) (Checkmark)

5 Sets

7 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side)

90ft Sled Push (Moderate)

11 Front Squats* (165/115)

-rest 1 minute b/t sets-

-rest 3-5 minutes-

4 sets

21/17 Calorie Ski

21 GHD Sit Ups

21/17 Calorie Ski

21 V-Up

-Rest 1:1 b/t sets-

*Front Squats should not exceed 60% of 1RM

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30 MINUTE (or less) VERSION:

4 Sets (1 set every 4 minutes)

5 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side)

70ft Sled Push (Moderate)

9 Front Squats* (165/115)

-rest until 16:00-

3 sets (1 set every 4 minutes)

15/12 Calorie Ski

15 GHD Sit Ups

15/12 Calorie Ski

15 V-Up

*Front Squats should not exceed 60% of 1RM

Athletes Notes

DEMO VIDEOS

Single Kettlebell Lateral Box Step Up

Sled Push

Front Squats

GHD Sit Up

scale to: Strict Sit Up OR Stick Sit Ups

V-Ups

scale to: Tuck Ups

FLOW

7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats

-rest 1 minute-

7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats

-rest 1 minute-

7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats

-rest 1 minute-

7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats

-rest 1 minute-

7 Kettlebell Lateral Box Step Up (24/20) (left), 7 Kettlebell Lateral Box Step Up (24/20) (right), 90ft Sled Push, 11 Front Squats

-rest 3-5 minutes-

21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up

-Rest as long as it takes you to do it-

21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up

-Rest as long as it takes you to do it-

21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up

-Rest as long as it takes you to do it-

21 Calorie Ski, 21 GHD Sit Ups, 21 Calorie Ski, 21 V-Up

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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).

See Scaling and Sub Document HERE

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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 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)

Demo Video

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.
5-5-3-3-1-1 – Building finishing RPE 9

*Rest 2:00-2:30 b/t sets

Deadlift

1 sets: 1 Reps – Find a new 1RM

*Choose either BS or DL to truly max out, then find a heavy single on the other.

Deadlift Tips (Efficiency/Good Mechanics) Video: youtu.be/uJchu25qcPk?si=mdqxjIKcoeGOQrda

Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
3 sets: 15 reps – RPE 7

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

KB Belt Squats

*Rest 1:30-2:00 b/t sets

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
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 (each side) – RPE 7

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

Seated Dumbbell Calf Raise

*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading 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 Hamstring Ring Curls @ Moderate weight – maintain control and quality RPE 7

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Hamstring Ring Curls

If you don’t have rings, sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls

Can also sub for Rower Hamstring Curls

Rear Foot Elevated DB Split Squat

Seated Dumbbell Calf Raise

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