CrossFit Armed – Mayhem Affiliate – Bodybuilding
Functional Pump! (Push/Pull) (Checkmark)
INSTRUCTIONS!
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)
Click “Workout prep notes available” directly to read through the rest of the Instructions before performing the workout please!
8 sets
15/12 Calorie Ski Moderate
15 Deficit Push Ups (45/25 plate)
-rest 3-5 minutes-
2 sets
12-10-8
Dumbbell Bench Press (2×70/50)
Strict Pull Up
-Rest 2:00 b/t sets-
-rest 3-5 minutes-
4 sets
2 rounds
10 Banded Overhead Tricep Extension (light)
10 Banded Hammer Curls (light)
Athletes Notes
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)
Flow
(Again this is intended to be MODERATE intensity)
15/12 Calorie Ski Moderate, 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate), 15 Deficit Push Ups (45/25 plate)
-rest 3-5 minutes-
12 Dumbbell Bench press, 12 Strict Pull Up, 10 Dumbbell Bench press, 10 Strict Pull Up, 8 Dumbbell Bench press, 8 Strict Pull Up
-Rest 2:00-
12 Dumbbell Bench press, 12 Strict Pull Up, 10 Dumbbell Bench press , 10 Strict Pull Up, 8 Dumbbell Bench press, 8 Strict Pull Up
-rest 3-5 minutes-
10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light), 10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light),
-rest as needed –
10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light), 10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light)
-rest as needed-
10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light), 10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light),
-rest as needed –
10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light), 10 Banded Overhead Tricep Ext (light), 10 Banded Hammer Curls (light)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Demo Videos
Ski
can sub this with any cardio equipment available (see the scaling and sub document below for a Cardio Conversion Chart)
Deficit Push Ups
scale to Deficit Push Ups on Dumbbells if needed
Dumbbell Bench Press
Strict Pull Up
Banded Tricep Overhead Extension
Banded Hammer Curls
()
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
Chest & Tricep 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)
Demo Videos
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
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.
5 sets: 5 Reps – 75% of 1RM
*Rest 2:00-2:30 b/t sets
Double DB Incline Bench Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets
Hex Press
*Rest 1:00-1:30 b/t sets
Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.
4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets
Seated Chest Fly with Bands
*Rest 1:00-1:30 b/t sets
Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
4 sets: 12 Reps – RPE 8
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
4 sets: 10 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: In a standing 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. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 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 tricep lacrosse ball 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
Tricep Lacrosse Ball 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.
Chest and Triceps (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Double DB Incline Bench Press
Seated Chest Fly with Bands
Barbell Skull Crushers
