CrossFit Modern – 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.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warm-up -into- 3 rounds:
5 Alt. V-Ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Demo Videos
Alternating Leg V-Up
Heel Taps
Cat Cow
Deficit Sumo DB/KB Deadlift (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
Deficit Sumo DB/KB Deadlift
https://youtu.be/ZPEqNQ9OFsM
Weighted Hip Thrust (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9)
*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.
Weighted Hip Thrust
https://youtu.be/w9O6OPOkGvg
GHD Hip Extension (4 sets: 10 reps – RPE 8)
*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.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
SUB THIS WITH A BARBELL GOOD MORNING
Racked Bar Box Step-Ups (Back Rack) (4 sets: 10 reps (each side)- RPE 8)
*Rest 1:30-2:00 b/t sets
Focus: With a bar in the back rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Back Rack Barbell Step Ups
https://youtu.be/W1JZ7jamtII
Core (Time)
4 Rounds
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Overhead Plate Sit Ups
Strict Hanging Leg Raise
Seated Oblique twist w/ medball
Alligator Rolls
Single Arm Overhead Dumbbell Hold
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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 Core (Time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Extension @ moderate weight
10 Racked Bar Box Step-Ups @ moderate weight
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
Demo Videos
Weighted Hip Thrusts
Deficit Sumo DB/KB Deadlift
GHD Hip Extension
Back Rack Box Step Ups
Overhead Plate Sit Ups
Strict Hanging Leg Raise
Seated Oblique twist w/ medball
Alligator Rolls
Single Arm Overhead Dumbbell Hold
Substitutions
Sub GHD Hip Extension with Barbell Good Mornings
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