CrossFit FC East – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
6 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats* (155/105)
-rest 1:1 b/t sets-
-rest 3-5 minutes-
4 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) – with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
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30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats (155/105)
-rest 1:1 b/t sets-
-rest 2-3 minutes-
3 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) – with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
Athletes Notes
Demo Videos
Bike Erg
scale to any other machine (see the scaling/sub document at the bottom)
Box Jump Over : if you don’t have access to a box, you can complete as Tuck Jumps or Broad Jumps
Back Squat : Back squat weight should not exceed 55% of 1RM
Hanging Knee Raises : if you don’t have access to a rig you can complete as Tuck Ups
Single Leg Prone Hamstring Curl with Band or
Single Leg Prone Hamstring Curl with Machine
Stick Sit Ups – if you don’t have access to a PVC pipe or broomstick, you can complete as Strict Sit Up (arms crossed and legs straight)
Flow
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest as long as it takes you to complete the work-
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest as long as it takes you to complete the work-
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest as long as it takes you to complete the work-
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest as long as it takes you to complete the work-
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest as long as it takes you to complete the work-
12/10 Calorie Standing Bike Erg, 10 Box Jump Overs, 8 Back Squats
-rest 3-5 minutes-
15 Hanging Knee Raises, 25 Single Leg Prone Hamstring Curl (left), 25 Single Leg Prone Hamstring Curl (right), 15 Stick Abmat Sit Ups
-Rest 2 minutes-
-Repeat for 4 total sets of Hanging Knee Raises, Single Leg Prone Hamstring Curls/side, and Stick Abmat Situps
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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)
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.
5-3-1-1-1 – start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 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
GHD Nordic (Hamstring) Curl
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.
-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
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 Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 DB Box Step-Ups (each side) @ 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 Good Mornings
DB Box Step Ups
Standing Barbell Calf Raise
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