CrossFit FC East – Bodybuilding
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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.
MAX WEEK (Week 13 of 13) (No Measure)
The focus of the max week is to reassess new maximal loads at the completion of a lifting cycle. Athletes should highly prioritize rest, recovery, and proper nutrition/hydration during this week to ensure the best possible factors for maxing.
On max attempts, the athlete should always use a spotter if appropriate for the specific movement, review how to bail from a failed lift safely if appropriate for the specific movement, and the attempt should feel as it’s the heaviest possible loading that the athlete could safely move for the lift.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
Mayhem Hip Halo Activation
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
1 sets: 1 Reps – Find a new 1RM
*Rest 2:00-2:30 b/t sets
Back Racked Barbell Box Step-ups
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the back rack position 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 Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 Reps – RPE 8
*Rest 1:00-1:30 b/t sets
Single leg DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. 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
Core Work (4 Rounds for time)
4 sets:
10 Strict TTB
15 Seated Oblique Twists with Med Ball (each side)
10 Standing Banded Pallof Press (each side)
1 min Chinese Plank
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Athletes Notes
Strict Toes to Bar
Seated Oblique Twists with Med Ball
Standing Banded Pallof Press
Face Up Chinese Plank
KB Front Rack Marches
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Seal Stretch
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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.
Glutes and Core (4 Rounds for time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Back Racked Barbell Box Step-Ups (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
10 Strict TTB
15 Seated Oblique Twists with Med Ball (each side)
10 Standing Banded Pallof Press (each side)
1 min Chinese Plank
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Athletes Notes
Weighted Hip Thrusts
Back Racked Barbell Box Step Ups
GHD Hip Raise
—–scale to Barbell Good Mornings if needed
Single Leg DB Romanian Deadlift
Strict Toes to Bar
Seated Oblique Twists with Med Ball
Standing Banded Pallof Press
Face Up Chinese Plank
KB Front Rack Marches
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