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.
Arms and Core Warm-up (Checkmark)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-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 take machine work at an easy/moderate pace
Banded Bicep Curls
Banded Tricep Extension
Alt Leg V-ups (per side)
Lying Heel Taps (per side)
Cat/Cows
Ring Push-ups
*Rest 1:00-1:30 b/t sets
Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Ring Dips
*Rest 1:00-1:30 b/t sets
Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Athletes Notes
Ring Dips —–scale to Tricep Dips – Matedor if needed
Standing KB Crush Grip Bicep Curl
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
*Rest 1:00-1:30 b/t sets
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
*Rest 1:00-1:30 b/t sets
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders (total)
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Athletes Notes
Weighted GHD situps to parallel – plate on chest
Seated Oblique Twists with Med Ball
Dip Support Leg Raise
Dumbbell/Kettlebell Plank Pull Under
KB Front Rack Marches
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Athlete Notes
Bicep Wall Stretch
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.
Arms and Core (4 Rounds for time)
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Seated Tricep DB French Press @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders (total)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Athletes Notes
Ring Pushups
scale to Dumbbell Push Ups if needed.
Body Row on Racked Barbell
Seated Tricep DB French Press
Standing KB Crush Grip Bicep Curl
Weighted GHD situps to parallel – plate on chest
Seated Oblique Twists with Med Ball
Dip Support Leg Raise
Dumbbell/ Kettlebell Plank Pull Under
KB Front Rack Marches
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