CrossFit FC East – Bodybuilding
Functional Pump! (Push/Pull) (Checkmark)
5 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 2:00 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
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30 MINUTE (or less) VERSION:
4 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 1:1 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
Athletes Notes
DEMO VIDEOS
Bench Press – should be heavy!!
Deficit Push Ups
Resistance Band Chest Fly
Ring Row or Perform as Elevated Ring Row for increase in difficulty
Banded Face Pulls
Strict Pull Up
FLOW
6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies
-rest 2:00-
6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies
-rest 2:00-
6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies
-rest 2:00-
6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies
-rest 2:00-
6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies
-rest 2:00-
0:00 – 0:20 Ring Rows
0:20 – 0:30 Rest
0:30 – 0:50 Ring Rows
0:50 – 1:00 Rest
1:00 – 1:20 Ring Rows
1:20 – 1:30 Rest
1:30 – 1:50 Ring Rows
1:50 – 2:00 Rest
2:00 – 2:20 Ring Rows
2:20 – 2:30 Rest
2:30 – 2:50 Ring Rows
2:50 – 3:00 Rest
3:00 – 3:20 Ring Rows
3:20 – 3:30 Rest
3:30 – 3:50 Ring Rows
3:50 – 4:00 Rest
4:00 – 6:00 Rest
6:00 – 6:20 Banded Face Pulls
6:20 – 6:30 Rest
6:30 – 6:50 Banded Face Pulls
6:50 – 7:00 Rest
7:00 – 7:20 Banded Face Pulls
7:20 – 7:30 Rest
7:30 – 7:50 Banded Face Pulls
7:50 – 8:00 Rest
8:00 – 8:20 Banded Face Pulls
8:20 – 8:30 Rest
8:30 – 8:50 Banded Face Pulls
8:50 – 9:00 Rest
9:00 – 9:20 Banded Face Pulls
9:20 – 9:30 Rest
9:30 – 9:50 Banded Face Pulls
9:50 – 10:00 Rest
10:00 – 12:00
12:00 – 12:20 Strict Pull Ups
12:20 – 12:30 Rest
12:30 – 12:50 Strict Pull Ups
12:50 – 13:00 Rest
13:00 – 13:20 Strict Pull Ups
13:20 – 13:30 Rest
13:30 – 13:50 Strict Pull Ups
13:50 – 14:00 Rest
14:00 – 14:20 Strict Pull Ups
14:20 – 14:30 Rest
14:30 – 14:50 Strict Pull Ups
14:50 – 15:00 Rest
15:00 – 15:20 Strict Pull Ups
15:20 – 15:30 Rest
15:30 – 15:50 Strict Pull Ups
15:50 – 16:00 Rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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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.
Mayhem Bodybuilding Goals
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out
4 Yearly Cycles
Cycle 1 (January – March: Mechanical Drop Sets)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 2 (April – June: Shock Method)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July – September: Traditional)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 4 (October – December: Traditional)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Current Bodybuilding Cycle: Week 5 of 12 (No Measure)
Bodybuilding Cycle 2
Week of April 1 – June 17 (12 Weeks)
Mechanical Drop Set (MDS)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Upper Body Anterior Warm-Up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull Aparts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Crossover Symmetry
OR if you don’t have access perform as Banded 7s – 7 each rep
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Bench Press
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell Bench Press
*Rest 1:00-1:30 b/t sets
Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Alt DB Tempo Bench + Double DB Bench
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Flat Bench DB Chest Fly
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
4 sets: 12 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Curl 21s
*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall smash (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Bicep Wall Stretch
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 Anterior (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Reverse Grip Incline Dumbbell Bench Press
Flat Bench DB Chest Fly
Incline Dumbbell Hammer Curls
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