CrossFit Armed – Mayhem Affiliate – Bodybuilding
()
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)
Demo Video
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat (7 sets of 2 reps @ – RPE 9/10)
*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.
DB Lunge Walkthroughs (4 sets: 8 reps (each side) – RPE 7)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps – RPE 7)
*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.
Elevated Toe Double DB Romanian Deadlift
https://youtu.be/13FPTAogHhI
GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8)
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping
GHD Nordic (Hamstring) Curl
https://youtu.be/Lgibr8od0yA
Seated Dumbbell Calf Raise (4 sets: 15-20 reps – RPE 8)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
Seated Dumbbell Calf Raise
https://youtu.be/Td3eYhsaoGE
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
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 (Time)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Lunge Walkthroughs @ Moderate weight – maintain control and quality RPE 7
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
DB Lunge Walkthroughs
Elevated Toe Double DB Romanian Deadlift
Seated Dumbbell Calf Raise
