CrossFit Armed – Mayhem Affiliate – Bodybuilding
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Functional Pump (Shoulders & Arms) (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!
10-9-8-7-6-5-4-3-2-1
Wall Facing Strict Handstand Push Ups
*30 Double Unders after each set (OR 10 Calorie Ski)
-rest 3-5 minutes-
3 sets
10 Tempo Dumbbell Curls at RPE 7
-rest 30sec-
10 Tempo Banded Tricep Extension at RPE 7
-rest 30sec-
10 Tempo Preacher Curls at RPE 7
-rest 90sec-
*Tempo is 21X0: 2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep.
30 MINUTES VERSION (or less):
*For a shorter version today, cap the first portion at 10 minutes if needed
Athletes Notes
Demo Videos
Wall Facing HSPU – can scale by placing a plate or abmat under your head if needed
–can sub Dumbbell Strict Press
Double Unders – can scale to single unders. Consider adding 50% more reps for singles
Single Dumbbell Bicep Curl – dumbbell in each hand
Banded Tricep Pull Downs
Dumbbell Preacher Curl
Flow
—sub row or bike if needed for ski–
—100 m runs can be subbed if no ergs available–
10 Wall Facing Strict Handstand Push Ups
30 Double Unders OR 10 cals on Ski Erg
9 Wall Facing Strict Handstand Push Ups
30 Double Unders OR 10 cals on Ski Erg
8 Wall Facing Strict Handstand Push Ups
30 Double Unders OR 10 cals on Ski Erg
………..
2 Wall Facing Strict Handstand Push Ups
30 Double Unders OR 10 cals on Ski Erg
1 Wall Facing Strict Handstand Push Ups
30 Double Unders OR 10 cals on Ski Erg
–Rest 5 minutes–
10 Tempo Dumbbell Curls
-rest 30 sec-
10 Tempo Banded Tricep Extension
-rest 30 sec-
10 Tempo Preacher Curls
-rest 90 sec-
10 Tempo Dumbbell Curls
-rest 30 sec-
10 Tempo Banded Tricep Extension
-rest 30 sec-
10 Tempo Preacher Curls
-rest 90 sec-
10 Tempo Dumbbell Curls
-rest 30 sec-
10 Tempo Banded Tricep Extension
-rest 30 sec-
10 Tempo Preacher Curls
–
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.
Arms and Shoulders Warm-up (No Measure)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-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
Focus: Move with intention and take machine work at an easy/moderate pace
Banded Bicep Curls
Banded Tricep Extension
PVC Pass Through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
Shoulder Press
5 sets: 5 reps – @ 77.5% of 1RM
*Rest 2:00-2:30 b/t sets
Strict Handstand Pushups
Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Plate Front Raise
*Rest 1:00-1:30 b/t sets
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
3 sets: 15 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.
Barbell Drag Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
3 sets: 15 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 bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the Needle
Bicep Stretch on the Wall
Tricep 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.
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Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Plate Front Raise
Barbell Drag Curls
Inverted Skull Crusher
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