CrossFit Armed – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)*
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 5 minutes
2 sets
2 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:15-
-after the 2nd round, move into the below-
2 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:15-
-no additional rest b/t sets-
*Strict Press weight should not exceed 40% of 1RM
___________________
30 MINUTE (or less) VERSION:
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)*
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 2 minutes-
3 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:1-
-after the 3rd round, move into the below-
3 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:1-
*Strict Press weight should not exceed 40% of 1RM
Athletes Notes
DEMO VIDEOS
Ski/Row – if you need to sub another machine, see the scaling and sub document below for a meters and calories conversion chart
You should have around 3 minute remaining in each 7 minute AMRAP when you’ve finished the row or ski. Scale the meters back if needed
Strict Handstand Push Up
Scale to: Strict Box Handstand Push Up Or Pike Push Up
Barbell Strict Press – should not exceed 40% of 1RM
Wall Walk
scale to: Elevated Box Walks or Inchworm with Double Push Up
Standing Barbell Curl
Barbell Skull Crushers
Barbell Standing Tricep Extension
FLOW
0:00 – 7:00 Complete 1000m Ski and In remaining time Max reps Strict Handstand Push Ups
7:00 – 12:00 Rest
12:00 – 19:00 Complete 1000m Ski and In remaining time, Max reps Strict Press (95/65)
19:00 – 24:00 Rest
24:00 -31:00 Complete 1000m Ski and In remaining time Max Wall Walks
31:00 – 36:00 Rest
36:00 – 36:45 Complete as many Barbell Curls as possible
36:45 – 38:00 Rest
38:00 – 38:45 Complete as many Barbell Curls as possible
38:45 – 40:00 Rest
40:00 – 40:45 Complete as many Standing Barbell Tricep Extension as possible
40:45 – 42:00 Rest
42:00 – 42:45 Complete as many Standing Barbell Tricep Extension as possible
See Scaling and Sub Document HERE for calorie conversion chart and 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).
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
-into-
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
Shoulder Press
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets
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.
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets
Seated Alternating Double DB Shoulder Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Band Pull Through
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 reps – RPE 8
*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.
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.
3 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Bent Over Lateral Raises
*Rest 1:00-1:30 b/t sets
Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
3 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets
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
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.
Glutes and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
GHD Hip Raise/Extension
Bent Over Lateral Raises
