Thursday 121101

Mayhem Daily Wod – 22106

Mayhem Daily Wod - 22106
M30: 3 Sets: 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Alternating Leg V-ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps 1:00 Rest
Shovel and Pail Minimal 3 Sets: 1:00 Max Reps Single Dumbbell Box Step Ups (50/35) 1:00 Max Reps Alternating Leg V-ups 1:00 Max Reps Mountain Climbers 1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps 1:00 Rest
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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:
View the CrossFit map

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

Sunday 010211

Sunday 010211

Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance

Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.

Monday 230410

Monday 230410

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

Post rounds completed to comments.
Similar to 180616.

Scaling:
This couplet combines a heavy weightlifting movement and a high-skill gymnastics movement. Pick a deadlift weight that is heavy but can be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups

♀ 185-lb deadlift
♂ 275-lb deadlift

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

♀ 105-lb deadlift
♂ 155-lb deadlift