Wednesday 020320

Friday 211022

Friday 211022

Lift Move Work

1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    30 double-unders
    8 single-arm dumbbell push presses (left arm)
    8 single-arm dumbbell push presses (right arm)
    8 lateral burpees over the dumbbell

♀ 35 lb. ♂ 50 lb.

Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.

Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.

Intermediate Option:
1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max pull-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    6 single-arm dumbbell push presses (left arm)
    6 single-arm dumbbell push presses (right arm)
    6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
    Rest 2 minutes, then,
Max ring rows in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 single-unders
    5 single-arm dumbbell push presses (left arm)
    5 single-arm dumbbell push presses (right arm)
    5 burpees

♀ 20 lb. ♂ 35 lb.

Mayhem Daily Wod – 21724

Mayhem Daily Wod - 21724
Mayhem BodyBuilding: Barbell Bench Press 5 sets: 10 reps; increasing across sets *Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench 4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed). *Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB Incline Bench Press 4 sets: 10 reps; stay the same or increase across *Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers 4 sets: 10-15 reps; same resistance across. Moderate weight *Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press 4 sets: 12-15 reps; moderate loading *Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Lower Body Push/Pull Barbell Back Squat 5 sets: 10-12 Reps; increasing across 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 Rest 90 sec b/w sets
Barbell Deadlift 5 sets: 10-12 reps; increasing across sets  *Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets 
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* 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.
DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Seated Barbell Calf Raise 
4 sets: 15-20 reps; moderate loading
*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
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Saturday 220319

Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 105 lb, pull-up 25-20-15-10-5 lb
♂ push press 155 lb, pull-up 35-30-25-20-15 lb

Post reps completed each round to comments.

Scaling:
Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.

Intermediate Option:
Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 95 lb, pull-up 20-15-10-5-5 lb
♂ push press 135 lb, pull-up 30-25-20-15-10 lb

Beginner Option:
Three 3-minute rounds of:

10 push presses
Max-rep assisted pull-ups
Rest 2 minutes between rounds.

♀ barbell-75 lb.
♂ barbell-55 lb.

Tuesday 240319

Tuesday 240319

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

♀205-lb deadlift, 14-lb ball to a 9-foot target
♂275-lb deadlift, 20-lb ball to a 10-foot target

Post reps to comments.

Scaling:
Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.

Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

♀155-lb deadlift, 10-lb ball to a 9-foot target
♂225-lb deadlift, 14-lb ball to a 10-foot target

Beginner option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 inchworms + push-up 4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

♀65-lb deadlift, 6-lb ball to a 9-foot target
♂95-lb deadlift, 10-lb ball to a 10-foot target

Resources:
The Wall Walk
The Deadlift
The Wall-Ball Shot

Find a gym near you:
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Featured photo:
Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.