CrossFit Armed – Mayhem Affiliate – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
3 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
3 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
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30 MINUTE (or less) VERSION:
2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
2 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
2 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
Athletes Notes
DEMO VIDEOS
Chair Dip or Box Dip
Banded Tricep Extension (can also perform as Cable Tricep Push Down )
Overhead Banded Tricep Extension
Standing Barbell Curl
Dumbbell Hammer Curls
Banded Bicep Curls
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Banded Shoulder Press
FLOW
15 Bench Dips
-Rest :30-
15 Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Ext
-Rest 1:00-
15 Bench Dips
-Rest :30-
15 Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Ext
-Rest 1:00-
15 Bench Dips
-Rest :30-
15 Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Ext
-Rest 1:00-
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00-
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00-
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00-
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Overhead Press
-Rest 1:00-
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Overhead Press
-Rest 1:00-
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Overhead Press
-Rest 1:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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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: 1 reps – starting at 90% building to a heavy single 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: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.
Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
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.
DB Snow Angel Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. 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).
4 sets: 10 reps – RPE 7
*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 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Strict Press
Weighted Hip Thrusts
GHD Hip Raise/Extension
scale to Barbell Good Mornings if needed
DB Snow Angel Raise
