CrossFit FC East – Bodybuilding
Functional Pump! (Push/Pull) (Checkmark)
5 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-rest 2 minutes-
5 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 Between sets-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-rest as needed-
5 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest as needed b/t sets-
____________
30 MINUTES VERSION (or less) :
3 sets:
AMRAP 2 Minutes
20 Bench Press (135/95)
*Max Calorie Ski (OR Row) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
-straight into-
3 sets:
AMRAP 2 Minutes
20 Strict Pull Ups
*Max Calorie Bike (OR Run) in the remaining time
-Rest 2:00 after each set-
*If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
-straight into-
3 sets:
10 Single Arm Incline Dumbbell Bench Press (70/50) (each arm)
10 Single Arm Dumbbell Lawnmower Rows (70/50) (each arm)
-rest 1:00 after each set-
Athletes Notes
DEMO VIDEOS
Ski / Row: If you cannot get at least 15/12 Calories each set, then scale down load and/or reps!
Bench Press : Should not exceed 80% of 1RM
Bike / Run: If you cannot get at least 15/12 Calories (OR 150m Run) each set, then scale down load and/or reps!
Strict Pull Up
Single Arm Incline Bench Press
Single Arm Dumbbell Lawnmower Rows
FLOW
0:00 – 2:00 Complete 20 Bench Press then Max Calorie Ski in the remaining time
2:00 – 4:00 Rest
4:00 – 6:00 Complete set 2
6:00 – 8:00 Rest
8:00 – 10:00 Complete set 3
10:00 – 12:00 Rest
12:00 – 14:00 Complete set 4
14:00 – 16:00 Rest
16:00 – 18:00 Complete set 5
18:00 – 20:00 Rest
20:00 – 22:00 Complete 20 Strict Pull Ups then Max Calorie Bike in the remaining time
22:00 – 24:00 Rest
24:00 – 26:00 Complete set 2
26:00 – 28:00 Rest
28:00 – 30:00 Complete set 3
30:00 – 32:00 Rest
32:00 – 34:00 Complete set 4
34:00 – 36:00 Rest
36:00 – 38:00 Complete set 5
-rest as needed-
10 Single Arm Incline Dumbbell Bench Press (left), 10 Single Arm Incline Dumbbell Bench Press (right), 10 Single Arm Dumbbell Lawnmower Rows (left), 10 Single Arm Dumbbell Lawnmower Rows (right)
-rest as needed-
-repeat for 5 total sets of Single Arm Dumbbell Incline Bench Press and Single Arm Dumbbell Lawnmower Rows
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 2 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)
Demo Videos
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Bench Press
*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.
5-3-1-1-1 – start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
Mechanical Drop Set (4 Rounds for reps)
4 sets:
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
-rest 2:00-2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
Athletes Notes
Scoring
How many max reps you did for flat bench dumbbell bench press.
Target:
Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.
Mechanical Drop Sets (MDS)
MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.
Seated Double DB Shoulder Press
Focus : From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Double DB Incline Bench Press
Focus : Set a bench up at an incline that will allow for a 45 degree angle of the torso. 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.
Double DB Bench Press
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.
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
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 tricep lacrosse ball 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
Tricep Lacrosse Ball Smash
Current Cycle: Mini Pump Update (No Measure)
FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.
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