CrossFit Modern – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
INSTRUCTIONS!
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).
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
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5 sets
1000m bike erg
100 yard sled push (280/225) (if not on turf, go RPE 8 for load for this distance)
-rest 2 minutes b/t sets-
-rest 5 additional minutes-
40-30-20-10
Calorie Ski
GHD Sit Ups
Air Squats
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30 MINUTE (or less) VERSION:
3 sets
1000m bike erg
100 yard sled push (280/225) (if not on turf, go RPE 8 for load for this distance)
-rest 2 minutes b/t sets-
-rest 3 additional minutes-
27-21-15-9
Calorie Ski
GHD Sit Ups
Air Squats
Athletes Notes
DEMO VIDEOS
Bike Erg
scale to a different bike. See the scaling and sub document below for a calorie conversion chart.
Sled Push (100yard = 300ft)
Option 1: scale to a heavy 100yd Plate Push
Option 2: scale to 150ft of Barbell Front Rack Walking Lunge
GHD Sit Up
Scale to: V-Ups OR Toes to Bar
Air Squats
FLOW
1000m bike erg, 100 yard sled push
-rest 2 minutes-
1000m bike erg, 100 yard sled push
-rest 2 minutes-
1000m bike erg, 100 yard sled push
-rest 2 minutes-
1000m bike erg, 100 yard sled push
-rest 2 minutes-
1000m bike erg, 100 yard sled push
-rest 2 minutes-
-rest 5 additional minutes-
40 Calorie Ski, 40 GHD Sit Ups, 40 Air Squats, 30 Calorie Ski, 30 GHD Sit Ups, 30 Air Squats, 20 Calorie Ski, 20 GHD Sit Ups, 20 Air Squats, 10 Calorie Ski, 10 GHD Sit Ups, 10 Air Squats
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).
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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)
Demo Video
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.
5 sets: 3 Reps – 85% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 3 Reps – 85% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift Tips (Efficiency/Good Mechanics) Video: youtu.be/uJchu25qcPk?si=mdqxjIKcoeGOQrda
Front Foot Elevated DB Split Lunge
*Rest 2:00-2:30 b/t sets
Focus: Set up a small platform. 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.
3 sets: 12 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
*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.
-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
*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.
3 sets: 15-20 Reps – RPE 8
*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
10 Barbell Deadlift @ moderate weight – maintain quality
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest for 3 minutes between sets-
Athletes Notes
GHD Nordic Hamstring Curl
—scale : Nordic Hamstring Curl with Someone holding feet
— watch here for other variations of this: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
Seated Dumbbell Calf Raise
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