CrossFit FC East – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
6 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 2:00 between sets-
4 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
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30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 1:00 between sets-
3 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
Athletes Notes
DEMO VIDEOS
Echo Bike: see the scaling and sub document below for alternative options
Deadlift – should not exceed 60% of 1RM
Weighted Hip Thrusts
GHD Side Crunch
Dumbbell Suitcase Poliquin Step ups (aka box step downs)
holding single dumbbell by your side on the side you are stepping down with!! Switch hands when you switch legs.
FLOW
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
-rest 2:00-
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
-rest 2:00-
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
-rest 2:00-
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
-rest 2:00-
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
-rest 2:00-
12/10 Calorie Echo Bike, 12 Deadlifts, 12/10 Calorie Echo Bike
8 Barbell Hip Thrusts, 12 GHD Side Crunch (left), 12 GHD Side Crunch (right), 8 Dumbbell Suitcase Poliquin Step Ups (left), 8 Dumbbell Suitcase Poliquin Step Ups (right)
-Rest 1 minute-
8 Barbell Hip Thrusts, 12 GHD Side Crunch (left), 12 GHD Side Crunch (right), 8 Dumbbell Suitcase Poliquin Step Ups (left), 8 Dumbbell Suitcase Poliquin Step Ups (right)
-Rest 1 minute-
8 Barbell Hip Thrusts, 12 GHD Side Crunch (left), 12 GHD Side Crunch (right), 8 Dumbbell Suitcase Poliquin Step Ups (left), 8 Dumbbell Suitcase Poliquin Step Ups (right)
-Rest 1 minute-
8 Barbell Hip Thrusts, 12 GHD Side Crunch (left), 12 GHD Side Crunch (right), 8 Dumbbell Suitcase Poliquin Step Ups (left), 8 Dumbbell Suitcase Poliquin Step Ups (right)
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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)
Athlete Notes
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.
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets
Barbell Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Lunge Walkthroughs
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
3 sets: 12 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
3 sets: 15-20 reps (each side) – 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 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
DB Lunge Walkthroughs
Single Leg Calf Raise
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