Armblaster 2000

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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Monday 231218

Monday 231218

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:

5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.

Wednesday 231129

Wednesday 231129

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Wednesday 231122

Wednesday 231122

For reps:
3 minutes of ring muscle-ups 3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

Post reps to comments.

Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses

♀ 35 lb
♂ 45 lb

Movement resources:
The Kipping Muscle-Up
The Shoulder Press