CrossFit FC East – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
AMRAP 10 Minutes
10/8 Calorie Ski
10 V-Ups
-rest 5 minutes-
5 Rounds
100 yard Sled Push (145/125)
20 Jumping Lunges
-rest 5 minutes-
AMRAP 10 Minutes
10 Sit Ups
10/8 Calorie Bike Erg
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30 Minutes (or less) Version
AMRAP 8 Minutes
10/8 Calorie Ski
10 V-Ups
-rest 2 minutes-
AMRAP 10 Minutes
100 yard Sled Push (145/125)
20 Jumping Lunges
-rest 2 minutes-
AMRAP 8 Minutes
10 Sit Ups
10/8 Calorie Bike Erg
Athletes Notes
DEMO VIDEOS
Ski and Bike Erg
See the scaling and sub document below for a calorie conversion chart.
V-Ups
scale to Tuck Ups OR Strict Sit Up
Sled Push (100yard = 300ft)
Option 1: scale to a heavy 100yd Plate Push
Option 2: scale to 150ft of Barbell Front Rack Walking Lunge
Jumping Lunge
Sit Ups
FLOW
Remember this is at a moderate intensity.
0:00 – 10:00
Complete as many rounds and reps as possible of 10/8 Calorie Ski and 10 V-Ups
10:00 – 15:00
100 yard Sled Push (145/125), 20 Jumping Lunges
-rest 5 minutes-
100 yard Sled Push (145/125), 20 Jumping Lunges
-rest 5 minutes-
100 yard Sled Push (145/125), 20 Jumping Lunges
-rest 5 minutes-
100 yard Sled Push (145/125), 20 Jumping Lunges
-rest 5 minutes-
100 yard Sled Push (145/125), 20 Jumping Lunges
-rest 5:00-
0:00 – 10:00
Complete as many rounds and reps as possible of 10 Sit Ups and 10/8 Calorie Bike Erg
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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.
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).
4 sets: 8 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Hamstring Ring Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
4 sets: 15-20 reps – RPE 7
*Rest 1:00-1:30 b/t sets
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 control and quality RPE 7
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
8 Sandbag Stepback Lunges (each side) + Sandbag Squat @ moderate weight – maintain quality RPE 7
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Elevated Toe Double DB Romanian Deadlift
Sandbag Stepback Lunges each side + Sandbag Squat
Standing Barbell Calf Raise
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
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