Thursday 220203

Mayhem Daily Wod – 2228

Mayhem Daily Wod - 2228
Mayhem Gymnastics Use % of Kipping Ring Muscle Up week one 3 minute test. 5 Strict Ring Muscle Ups - rest 30 seconds -- 45% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 3 Strict Ring Muscle Ups - rest 30 seconds -- 35% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 2 Strict Ring Muscle Up - rest 30 seconds -- 30% of 3 minute test of your Kipping Ring Muscle Up from week one Scaling: If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete: 5 strict box assist strict ring muscle ups - rest 30 seconds -- 90 seconds max effort False Grip Ring Pull Ups --rest 60 seconds -- 3 strict Box Assist Strict Rring Muscle ups - rest 30 seconds -- 90 seconds max effort Ring Dips --rest 60 seconds -- 2 strict box assist strict ring muscle up - rest 30 seconds -- 90 seconds max effort Kipping Ring Swings For example: If your 3 minute test was 12 Kippinng Ring Muscle Ups 45% would be 5.4 but we will round down to 5 reps
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Friday 240405

Friday 240405

For time:

40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run

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Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.

Intermediate option:
For time:

20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run

Beginner option:
For time:

20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run

Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw

Find a gym near you:
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Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom

Saturday 240309

Saturday 240309

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

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Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

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Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

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Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Monday 230731

Monday 230731

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders