Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 210725. Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. … [Read more...] about Wednesday 211110
Back Squat
Mayhem Daily Wod – 21116
Mayhem Burgener Strength: 4 Push Jerk x 3 sets * within 10% of the 4RM established on day one 4 Push Press x 3 sets * within 10% of the 4RM established on day one 4 Back Squats x 3 sets * within 10% of the 4RM established on day one 4 Shoulder Press x 3 working sets * As Heavy As Possible Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21116
Monday 211018
Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Post loads to comments. Compare to 200930. Scaling: Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide … [Read more...] about Monday 211018
Mayhem Daily Wod – 21105
MBS: Snatch Push Press8 Snatch Push Press6 Snatch Push Press4 Snatch Push Press2 Snatch Push Press*Building to a heavy set of 2. Box Back Squat8 Box Back Squat6 Box Back Squat4 Box Back Squat3 Box Back Squat*Go to parallel.**Build to heavy set of 3. Bench Press8 Bench Press6 Bench Press4 Bench Press4 Bench Press Barbell Front Rack Step Up10 Barbell Front Rack Step Up x … [Read more...] about Mayhem Daily Wod – 21105
Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 150514. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Thursday 210923
Monday 210913
For time: 21 body-weight back squats 7 rope climbs, 15-ft. rope 15 body-weight back squats 5 rope climbs, 15-ft. rope 9 body-weight back squats 3 rope climbs, 15-ft. rope Post time to comments. Compare to 200305. Scaling: Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a … [Read more...] about Monday 210913
Wednesday 210804
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post loads to comments. Compare to 201019. Scaling: Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 … [Read more...] about Wednesday 210804
Sunday 210725
Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 210215. Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. … [Read more...] about Sunday 210725
Monday 210621
Back squat 5-3-3-3-1-1-1-1-1 reps Post loads to comments. Compare to 071212. Scaling: Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics. … [Read more...] about Monday 210621
Tuesday 210615
Tabata back squats, 65/95 lb. Rest 1 minute Tabata L-sit Rest 1 minute Tabata ring rows Rest 1 minute Tabata handstand hold Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. Post total reps/seconds/calories for … [Read more...] about Tuesday 210615