CrossFit FC East – Bodybuilding

View Public Whiteboard

Functional Pump (Shoulders & Arms) (Checkmark)

For time: (moving at moderate pace)


Wall Walks

20 Calorie Ski Erg

80ft Dumbbell Overhead Carry (2×50/35) (OR 40ft Handstand Walk)

-rest 5 minutes-

3 sets:

15 Spider Dumbbell Curls at RPE7

-Rest :30-

15 Dumbbell French Press at RPE7

-Rest :30-

10 Barbell Skull Crushers at RPE7

-Rest :30-

10 Barbell Preacher Curls at RPE7

-Rest 1:00 b/t sets-


30 MINUTE (or less) VERSION:

For time: (moving at moderate pace)


Wall Walks

20 Calorie Ski Erg

80ft Dumbbell Overhead Carry (2×50/35) (OR 40ft Handstand Walk)

-rest 3-4 minutes-

2-3 sets:

15 Spider Dumbbell Curls at RPE7

-Rest :30-

15 Dumbbell French Press at RPE7

-Rest :30-

10 Barbell Skull Crushers at RPE7

-Rest :30-

10 Barbell Preacher Curls at RPE7

-Rest 1:00 b/t sets-

Athletes Notes

Demo Videos

Wall Walk

scale to Elevated Box Walks or Inchworm with Double Push Up

Double Dumbbell Overhead Carry

Handstand Walk

Dumbbell Spider Curls

Standing Tricep Dumbbell French Press

Barbell Skull Crushers

Dumbbell Preacher Curl – Use a barbell. Can use a ghd machine or curl bench.


Complete: 1 wall walk, 20 cal ski erg, 80ft DB overhead carry (or 40ft HS walk)

2 wall walk, 20 cal ski erg, 80ft DB overhead carry (or 40ft HS walk)

3 wall walk, 20 cal ski erg, 80ft DB overhead carry (or 40ft HS walk)




-rest 5 minutes-

Then complete

15 spider DB curls

rest 30 seconds

15 DB French press

rest 30 seconds

10 barbell skull crushers

rest 30 seconds

10 barbell preacher curls

….then 1:00 of rest….

Repeat for set 2

….then 1:00 of rest….

Repeat for set 3

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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).

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.

Glutes and Shoulders Warm-up (No Measure)

Hip Halo Warmup


2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Athletes Notes

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

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.
2 sets: 5-3-1 reps – at the heaviest of the last 3 weeks

*Rest 1:00-1:30 b/t sets

Mechanical Drop Set (MDS) (4 Rounds for reps)

4 sets:

5 DB Shoulder Press

8 DB Push Press

Max DB Push Jerk

-rest 2:00-2:30 between sets-

Athletes Notes

Same dumbbells should be used across entire MDS


How many max reps you did for Dumbbell Push Jerk


Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.


Dumbbell Strict Press

Dumbbell Push Press

Dumbbell Push Jerk

Mechanical Drop Sets (MDS)

MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.

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.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Crossover Symmetry Iron Scap Protocol (Checkmark)

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – LIght Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

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

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

Current Cycle: Mini Pump Update

FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.