Friday 240802

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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Sunday 240421

Sunday 240421

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

Wednesday 240731

Wednesday 240731

Guest Programmer - HWPO
July 22-Aug. 4, 2024

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00

5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible

Scaling:
We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.

If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.

The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.

The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!

*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.

DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.

GOAL: Strength and power endurance

ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)
BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine

Intermediate option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

Beginner option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats (technical load*, across all sets)

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
8 Russian kettlebell swings
4 wall-ball shots
- Rest 1:30 between sets.

♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible
♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible
* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.

Coaching cues:
Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!

Resources:
The Back Squat
Rowing Technique Tips
The Russian Swing With Jeff Martone
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Monday 240701

Monday 240701

Guest Programmer – Christian Harris
June 24-July 7, 2024

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row

♀ 95-lb barbell
♂ 135-lb barbell

Scaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues:

Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
Rowing

Find a gym near you:
View the CrossFit map

Featured photo: