CrossFit FC East – Bodybuilding

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Functional Pump (Legs & Core) (Checkmark)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!

5 sets (1 set every 3 minutes)

14/12 Standing Calorie Bike Erg

7 Front Squats (135/95)

14 Wall Balls (30/20) (10/9)

-rest as needed-

5×10 Hanging Knee Raises

10×10 Russian Twists

-rest 20-30 seconds b/t all sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 4 sets of the workout or 4 and 8 sets of the core

Athletes Notes

Demo Videos

Front Squats

Wall Balls

Strict Knee Raises

Russian Twists

Flow

Set 1: 0:00 – 3:00

14/12 Standing Calorie Bike Erg

7 Front Squats

14 Wall Balls

–rest remaining time after Wall Balls–

Set 2: 3:00 – 6:00

Repeat Set 1

Set 3: 6:00 – 9:00

Repeat Set 1

Set 4: 9:00 – 12:00

Repeat Set 1

Set 5: 12:00 – 15:00

Repeat Set 1

-Rest as needed-

10 Hanging Knee Raise

-rest 20-30 seconds-

10 Hanging Knee Raise

-rest 20-30 seconds-

10 Hanging Knee Raise

-rest 20-30 seconds-

10 Hanging Knee Raise

-rest 20-30 seconds-

10 Hanging Knee Raise

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

-rest 20-30 seconds-

10 Russian Twists

–
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).

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

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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.
5 sets: 5 reps – @ 75% + 20lbs

*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

Front Foot Elevated DB Split Lunge

*Rest 2:00-2:30 b/t sets

Focus: Set up a small platform. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. 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.
4 sets: 10 reps (each side) – RPE 7

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

Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 7

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

Single Leg Calf Raise

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
4 sets: 15-20 reps – RPE 7

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

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

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 quality RPE 7

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Elevated Toe Double DB Romanian Deadlift

Lying DB Hamstring Curl

Single Leg Calf Raise

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