The Posture Reset

Mayhem Daily Wod – 21710

Mayhem Daily Wod - 21710
BodyBuilding: Shoulders and Glutes Barbell Strict Press 5 sets: 10-12 Reps (Weight increasing across sets) -Rest 90 sec b/t sets- *Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.
Standing Double DB Strict Press + Push Press 4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press *Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.
Standing Single Arm Banded Front Raise 4 sets: 12-15 reps(each side); light to moderate weight band *Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
Single Arm Bent Over Lateral Raise 4 sets: 12-15 reps(each side); light to moderate weight band *Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.
GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB *Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Walking Double DB Lunge 4 sets: 25 yds (moderate weight in each hand) DB’s can be held by the sides or on the shoulders *Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.
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Mayhem Daily Wod – 21716

Mayhem Daily Wod - 21716
Compete: 3 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 10 Single Arm Dumbbell Push Press (Right arm) (70/50) 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) -rest 3 minutes-
3 Rounds 10 Single Arm Dumbbell Snatch (Left arm) (70/50) 50ft Handstand Walk 10 Single Arm Dumbbell Snatch (Right arm) (70/50) 50ft Handstand Walk -rest 3 minutes-
3 Rounds 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50) 50ft Handstand Walk 25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50) 50ft Handstand Walk
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Saturday 240427

Saturday 240427

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

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Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Saturday 230318

Saturday 230318

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb