CrossFit FC East – Bodybuilding
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.
Upper Body Posterior Warm-Up (Checkmark)
3 Rounds
15/12 cal Row
10 Scap Pull-ups
15 Bent Over Barbell Rows (empty bar)
5 Iron Cross (each side)
5 Down Dog/Seal Pose Transitions
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Scap Pull Ups
Bent Over Barbell Row
Iron Cross
Down Dog/ Seal Pose Transition
Deadlift
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
Strict Pull-ups
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 1:00-1:30 b/t sets
Seated Straight Bar Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: On a seated cable machine, position body so that legs are extended but not locked out. Attached a lat pulldown bar or straight bar and use a grip slightly outside of shoulder width. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Seated Straight Bar Row
https://youtu.be/tvdukx_wxag
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Straight Arm Lat Pull Down
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Bent Over Barbell Row – Underhand Grip
*Rest 1:00-1:30 b/t sets
Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Bent Over Banded Tricep Extension
*Rest 1:00-1:30 b/t sets
Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.
Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min Standing QL Doorway/Rig Stretch (each side)
1 min Foam Roll Lats
1 min Thread the Needle (each side)
1 min Tricep Lacrosse Ball Smash (each side)
Demo Videos
Standing QL Doorway Stretch
Foam Roll Lats
Thread the Needle
Tricep Smash
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.
Upper Body Posterior (4 Rounds for time)
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Bent Over Barbell Row Underhand Grip
Double DB Skull Crushers
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