Mayhem Affiliate Bodybuilding 6/24/2024

June 24, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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Functional Pump (Push/Pull) (Checkmark)

21-15-9

Bench Press (135/95) (RPE 5-6)

3-2-1

Legless Rope Climbs

-rest 3-5 minutes-

15-12-12

Bench Press (155/105) (RPE 6-7)

Strict Pull Ups

-rest 3-5 minutes-

12-9-6

Bench Press (185/125) (RPE 7-8)

100ft Hand Over Hand Sled Pull after each set (2×45/1×45) (OR 3-2-1 Legless Rope Climbs)

-rest as needed-

3-4 sets:

8 Tempo Supinated Banded Chest Flies at RPE7 (21X0)

8 Tempo Banded Face Pulls at RPE7 (21X0)

-Rest as needed between sets-

*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, simply cut out the last bench press portion of the workout and move right into 3 sets of the accessory!

Athletes Notes

DEMO VIDEOS

Bench Press

Legless Rope Climb

can scale to 3-4 Strict Pull Up or Chin Up

Strict Pull Up

Hand Over Hand Sled Pull

Tempo Supinated Banded Chest Flies

Banded Face Pulls – done at tempo

FLOW

21 Bench Press (135/95), 3 Legless Rope Climbs, 15 Bench Press, 2 Legless Rope Climbs, 9 Bench Press, 1 Legless Rope Climbs

-rest 3-5 minutes-

15 Bench Press (155/105), 15 Strict Pull Ups, 12 Bench Press, 12 Strict Pull Ups, 12 Bench Press, 12 Strict Pull Ups

-rest 3-5 minutes-

12 Bench Press (185/125), 100ft Hand Over Hand Sled Pull, 9 Bench Press, 100ft Hand Over Hand Sled Pull, 6 Bench Press, 100ft Hand Over Hand Sled Pull

Rest as needed

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

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.

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

Current Bodybuilding Cycle: Week 12 of 12 (No Measure)

Bodybuilding Cycle 2

Week of April 1 – June 17 (12 Weeks)

Mechanical Drop Set (MDS)

Goal: 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 on 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.

Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce 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.

Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.

Upper Body Anterior 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)

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Crossover Symmetry

OR if you don’t have access perform as Banded 7s – 7 each rep

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

Scorpion Stretch

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.
1 set: 1 rep – build to a 1RM

*Rest 2:00-2:30 b/t sets

Barbell 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: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Reverse Grip Barbell 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: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Resistance Band Chest Fly – High to Low

*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) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist 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: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

DB Spider Curls

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Standing Alternating DB Curl

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 10 reps (each side) – 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 bicep wall 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

Bicep Wall Stretch

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.

Upper Body Anterior (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7

10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7

12 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Barbell Incline Bench Press

Resistance Band Chest Fly High to Low

DB Spider Curls

CrossFit – Mon, Jun 24

CrossFit Armed – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

30-seconds Jump Rope

10 Dynamic Squat Stretches

10 Kip Swings

5 Muscle Cleans

5 Push Press

5 Back Squats

2. Workout Prep

3 sets:

10 Double Unders

3 Toes to Bar

2 Back Squats (build in weight)

*Practice transitioning weight from the ground to the back rack efficiently.

Workout

Up (Time)

Freedom (RX’d)

4 Rounds

100 Double Unders

20 Toes to bar

10 Back Squats (185/125)

* Back Squats are from the ground

(KG conv: 85/57.5 BS)

Independence

4 Rounds

75 Double Unders

15 Toes to bar

10 Back Squats (155/105)

(KG conv: 70/47.5 BS)

Liberty

4 Rounds

100 Single Unders

15 Hanging Knee Raises

10 Dumbbell Front Squats (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Gymnastics

Gymnastics Skill Work: Rope Climbs (Checkmark)

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs

Level 2: Standard Rope Climbs

Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:

Odd: 1-3 Rope Climbs at your level above

Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

If Ropes are unavailable, there is an alternative option in the coach notes.

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf Foam Rolling

1 Min Couch Stretch (each side)

1 Min Foot Smash (each foot)

()

CrossFit – Sun, Jun 23

June 23, 2024

CrossFit Armed – CrossFit

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Workout Option 1

Candy Necklace (Time)

Freedom (RX’d)

12-10-8-10-12

Shoulder to Overhead (135/95)

20/16 Calorie Row after each set of Shoulder to Overhead

(KG conv: 60/42.5 S2O)

Independence

12-10-8-10-12

Shoulder to Overhead (115/80)

16/13 Calorie Row after each set of Shoulder to Overhead

(KG conv: 52.5/35 S2O)

Liberty

12-10-8-10-12

Dumbbell Shoulder to Overhead (light)

12/10 Calorie Row after each set of Cleans

Target time: 8-10 minutes

Time cap: 12 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

45-60 Min (Easy)

3-4 Rounds

5 Min Row

5 Min Air Bike

5 Min Ski

If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.

Mayhem Affiliate Bodybuilding 6/22/2024

June 22, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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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 Core Warm-up (Checkmark)

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-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Athletes Notes

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

Alt Leg V-ups (per side)

Lying Heel Taps (per side)

Cat/Cows

Deficit Pushups

*Rest 1:00-1:30 b/t sets

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit Push-ups if you can perform regular Push-ups without assistance. Recommended deficit is 45lb hi-temp plates.
5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Ring Row – Feet Elevated

*Rest 1:00-1:30 b/t sets

Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Ring Dips

*Rest 1:00-1:30 b/t sets

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Seated Alternating DB Hammer Curl

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip French Press

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. 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

Barbell Curl 21s

*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Core Work (4 Rounds for time)

4 sets:

10 Overhead Plate Situps

:45 Superman Hold

30 Laying Heel Taps

15 Dip Supported Leg Raise

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Athletes Notes

Overhead Plate Situps

Superman Hold

Heel Taps

Dip Support Leg Raise

Cooldown/Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)

Athlete Notes

Bicep Wall Stretch

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.

Arms and Core (4 Rounds for time)

4 rounds:

10 Deficit Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

10 Seated Alternating DB Hammer Curl (each side) @ moderate weight RPE 7

15 Strict Abmat Situps (hands next to head or across chest)

:30 L-sit Hold

15 Plank Walk (each side)

:30 Chinese Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 3 minutes b/t rounds

Athletes Notes

Deficit Pushups

Ring Row – Feet Elevated

Standing KB Crush Grip French Press

Seated Alternating DB Hammer Curls

Strict Sit Up

L-Sit Hold

Plank Walk

Face Up Chinese Plank

Isolateral DB Farmers Carry

CrossFit – Sat, Jun 22

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

25ft Sled Push (empty) (Or 25ft Walking Lunge)

10 Dumbbell Deadlifts (light)

25ft Double Dumbbell Front Rack Carry (light)

2. Workout Prep

Take this time to set up lanes, adjust weights, and work through pacing.

Workout

Pop Rocks (4 Rounds for time)

Freedom (RX’d)

Teams of 2 (1:1)

4 Sets (each):

100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))

100ft Dumbbell Farmer Carry (2×70/50)

100ft Double Dumbbell Front Rack Carry (2×70/50)

(KG conv: 40/20 Sled, 32.5/22.5 DBs, 42.5/30 Barbell)

* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge (70/50).

Independence

Teams of 2 (1:1)

4 Sets (each):

100ft Sled Push (1×45/1×25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (50/35))

100ft Dumbbell Farmer Carry (2×50/35)

100ft Double Dumbbell Front Rack Carry (2×50/35)

(KG conv: 20/10 Sled, 22.5/15 DBs)

Liberty

Teams of 2 (1:1)

4 Sets (each):

100ft Sled Push (1×25/empty) (OR 50ft Single Dumbbell Walking Lunge (light))

100ft Dumbbell Farmer Carry (light)

100ft Double Dumbbell Front Rack Carry (light)

(KG conv: 10/empty Sled)

Target time each set: 2:15-2:45

Time cap each set: 3:30 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

CrossFit – Fri, Jun 21

June 21, 2024

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

50m Jog

5 Up-Downs

5 Downward Dog to Upward Dog

2. Strength

3 Shoulder Press x 6 sets (80-85%)

-Complete a set every 2:00-

3. Workout Prep

1 set:

50m Run (with weight)

3 Burpees

Strength/Accessory

Shoulder Press

6 sets of 3 Shoulder Press (80-85%)

-Complete a set every 2:00-

Workout

“Red Wings” (AMRAP – Rounds and Reps)

Freedom (RX’d)

19:00 AMRAP

Run 400 meters with a sandbag (or odd object)

19 Burpees

* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap

Independence

No Change to Workout

Liberty

19:00 AMRAP

Run 300 meters with a sandbag (or odd object).

19 Up Downs

Target number of Rounds and Reps: No Target, Just Move!

Minimum number of Rounds before scaling: No Minimum, Have Fun!

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

20 Shoo the Cat

1 Min Calf and Big Toe Stretch

2x :30 Foam Roller Hip Internal Rotations

()

Mayhem Affiliate Bodybuilding 6/21/2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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Functional Pump (Shoulders & Arms) (Checkmark)

2 sets

15-12-9

Shoulder Press (95/65)

Strict Dips

-Rest 3 minutes b/t sets-

3 sets:

20 Incline Dumbbell Curls at RPE8

-Rest :30-

16 Dumbbell Front Raises at RPE7

-Rest :30-

12 Preacher Curls at RPE8

-Rest :30-

8 Dumbbell French Press at RPE7

-Rest :90 b/t sets-

___

30 MINUTES VERSION (or less):

3 sets

12-9-6

Shoulder Press (95/65)

Strict Dips

-Rest 2 minutes b/t sets-

2 sets:

20 Incline Dumbbell Curls at RPE8

-Rest :30-

16 Dumbbell Front Raises at RPE7

-Rest :30-

12 Preacher Curls at RPE8

-Rest :30-

8 Dumbbell French Press at RPE7

-Rest :90 b/t sets-

Athletes Notes

Demo Videos

Strict Press

scale to Dumbbell Strict Press if needed-

Ring Dips – dip bars can be also be used.

Incline Dumbbell Curls

Dumbbell Raises

Dumbbell Preacher Curl – Use a barbell. Can use a GHD machine or curl bench.

Standing Tricep Dumbbell French Press

Flow

15 Shoulder Press, 15 strict dips, 12 shoulder press, 12 strict dips, 9 shoulder press, 9 strict dips

Then Rest 3 minutes

….repeat above set….

….then…..

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

…rest 90 seconds…

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

…rest 90 seconds…

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

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

4 sets: 8 reps – around 60% of 1RM (Deload Week)

*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.
4 sets: 8 reps – around 60% of 1RM (Deload Week)

*Rest 2:00-2:30 b/t sets

Double DB Z-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 with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Kneeling Banded Hip Extension

*Rest 1:00-1:30 b/t sets

*Build to a moderate resistance; stay the same or build across sets

Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
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.

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

Leaning Lateral Raise

*Rest 1:00-1:30 b/t sets

*Build to a light weight, stay the same or build across sets

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
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 Leaning Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension

scale to Barbell Good Mornings if needed

Leaning Lateral Raise

Mayhem Affiliate Bodybuilding 6/20/2024

June 20, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)

Monostructural (4 Rounds for time)

4 sets:

16/12 Cal Row

8 Burpee Box Get Overs (48/42)

16/12 Cal Assault Bike

8 Burpee Box Get Overs (48/42)

-rest 3 min between sets-

Athletes Notes

Focus:

The focus is to complete each set within 5 seconds of the first interval.

The get-overs should be done facing the boxes and athletes may use their hands to get over the box.

Demo Videos

Burpee Box Get Overs

if you don’t have access to a 48/42 inch box, complete 12 reps at 30/24

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (3 Rounds for reps)

AMRAP 2:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

-Rest 2:00-

AMRAP 3:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

-Rest 2:00-

AMRAP 4:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

SCORE = ONLY Wall Walk Reps (not including buy in reps)

Athletes Notes

Focus:

Goal is steady pacing on each interval.

The buy in will stay the same which allows for more wall walks to be completed on each set.

The Ski and GHD should be completed in a controlled sprint to allow for ample time.

Demo Videos

GHD Sit Up

scale to V-Ups OR Stick Sit Ups if needed

Wall Walk

scale to Elevated Box Walks OR Inchworm with Double Push Up if needed

Flow

0:00 – 2:00 Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

2:00 – 4:00 Rest

4:00 – 7:00

Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

7:00 – 9:00 Rest

9:00 – 13:00 Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash

CrossFit – Thu, Jun 20

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

45-second Row (build in pace)

5 Snatch grip Deadlifts (empty bar)

4 High Hang Muscle Snatch (empty bar)

3 Power Snatches (empty bar)

8 Box Step Ups

2. Workout Prep

3 sets:

3 Power Snatch (build in weight)

5/4 Calorie Row

4 Dumbbell Box Step Ups (build in weight)

Workout

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
Freedom

4 rounds for max reps of:

1 minute of Snatches (135/85)

1 minute of Rowing for calories

1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)

1 minute of rest

(KG conv: 60/37.5 barbell, 22.5/15 DBs)

Independence

4 rounds

1:00 Max Snatches (115/75)

1:00 Max Calorie Row

1:00 Max Dumbbell Box Step Ups (35s/25s, 20-inch box)

1:00 Rest

(KG conv: 52.5/35 barbell, 15/10 DBs)

Liberty

4 rounds

1:00 Max Dumbbell Snatch (light)

1:00 Max Calorie Row

1:00 Max Single Dumbbell Box Step Ups (light) (20/16)

1:00 Rest

Target number of reps each set:

Snatches: 10+ Reps

Calorie Row: 15/12+ Calories

Dumbbell Box Step Up: 14+ Reps

Minimum number of reps before scaling:

Snatches: 7 Reps

Calorie Row: 12/10 Calories

Dumbbell Box Step Up: 10 Reps

Gymnastics

Muscle-up Skill Work (Checkmark)

We have Muscle-ups in a workout next week. Take this time to practice the level that’s appropriate for you.

Level 1: Rotate rounds – Tricep Dips between two boxes/benches alternating with Ring Rows

Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups

Level 3: Bar Muscle Ups

Level 4: Ring Muscle Ups

After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that’s maintainable through all rounds.

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Couch Stretch

2x 1 Min Pec Stretch

1 Min Dorsiflexion Matrix

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Mayhem Affiliate Bodybuilding 6/19/2024

June 19, 2024

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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Functional Pump (Legs & Core) (Checkmark)

Moving at moderate pace:

2 Rounds

20 Dumbbell Box Step Up (50/35)

20 Alternating Leg V-Up

20 Dumbbell Step Back Lunges (50/35)

20 Sit Ups

20 Dumbbell Step Back Lunges (50/35)

20 Sit Ups

20 Dumbbell Box Step Up (50/35)

20 Alternating Leg V-Up

-rest 3-5 minutes then warm up to back squat weight-

30 Back Squat @75% of 1RM in as few sets as possible

___________________

30 MINUTES VERSION (or less) :

Moving at moderate pace:

30 Dumbbell Box Step Up (50/35)

30 Alternating Leg V-Up

30 Dumbbell Step Back Lunges (50/35)

30 Sit Ups

30 Dumbbell Step Back Lunges (50/35)

30 Sit Ups

30 Dumbbell Box Step Up (50/35)

30 Alternating Leg V-Up

-rest 2-3 minutes then warm up to back squat weight-

30 Back Squat @75% of 1RM in as few sets as possible

Athletes Notes

Demo Videos

Single Dumbbell Box Step Up – hold the single dumbbell how you want – farmer, goblet, on the shoulder

Single Dumbbell Step back Lunges – hold the single dumbbell how you want – farmer, goblet, on the shoulder

Alternating Leg V Ups

Sit Ups

Back Squat

Flow

Complete 2 rounds of:

20 Dumbbell Box Step Up

20 Alternating Leg V-Up

20 Dumbbell Step Back Lunges

20 Sit Ups

20 Dumbbell Step Back Lunges

20 Sit Ups

20 Dumbbell Box Step Up

20 Alternating Leg V-Up

…then…

-rest 3 to 5 minutes-

Warm up to 75% 1RM back squat. Do this in 2 or 3 sets and 3 to 5 reps per set. Example based on 200 1RM BS: 5 reps at 100, 5 reps at 120, 3 reps at 130

Then

35 back squat at 75% 1RM in as few sets as possible. Rest as needed between sets. Don’t go to failure.

See Scaling and Sub Document HERE for 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).

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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.

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)

Athlete Notes

Hip Halo Activation

Cossack Squat

Kang Squats with Empty Barbell

Back Squat

*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.
4 sets: 8 reps – around 60% of 1RM (Deload Week)

*Rest 2:00-2:30 b/t sets

Barbell Romanian Deadlift

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell 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. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Rear Foot Elevated DB Split Squat

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Hamstring Ring Curls

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Standing Barbell Calf Raise

*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
4 sets: 15-20 reps – RPE 7

*Rest 1:00-1:30 b/t sets

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

Demo Videos

Couch Stretch

Quad Smash

Forward Fold Stretch

Calf Stretch on Wall

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 (4 Rounds for time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Barbell Romanian Deadlift

Hamstring Ring Curls

if you don’t have rings, sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls

Can also sub for Rower Hamstring Curls

Standing Barbell Calf Raise