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Mayhem Daily Wod - 21729
Aerobic Capacity:
Row "Lactate Threshold" Workout
4 Sets
1200m at easy/mod pace
-1min rest-
400m at fast pace
-Rest 3min b/t sets- (edited)
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Wednesday 210728
Virtual Games Event 1
For time:
5,000-m rowPost time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.
Mayhem Daily Wod - 21722
Aerobic Capacity:
Row or Ski Workout
Part 1:
2x
250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
-Rest 2min-
Part 2:
2x
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest b/t sets-
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Thursday 210715
Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rowerPost calories rowed to comments.
Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rowerBeginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower
Thursday 210701
Last-Chance Qualifier Event 1
42-30-18 reps for time of:Row (cal.)
Alternating dumbbell hang snatch♀ 35-lb. dumbbell
♂ 50-lb. dumbbellPost time to comments.
Scaling:
Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch♀ 25-lb. dumbbell
♂ 35-lb. dumbbellBeginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch♀ 15-lb. dumbbell
♂ 20-lb. dumbbell
Mayhem Daily Wod - 2171
Mayhem Aerobic Capacity:
Row "Aerobic Threshold"
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-
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Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench pressesPost time to comments.
Compare to 200707.Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench pressesBeginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 21624
MAC:
Row "Lactate Threshold" Workout
3 Sets
6x (30sec at fast, 30sec at easy)
-Rest 3min b/t sets-
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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 rowThe 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 each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata rowBeginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Saturday 210612
Online Semifinals Event 5
For time:
2,000-m row
60-m handstand walk
5 legless rope climbs, 15 ft.
1,000-m row
40-m handstand walk
4 legless rope climbs, 15 ft.
500-m row
20-m handstand walk
3 legless rope climbs, 15 ft.Post time to comments.
Scaling:
This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.Intermediate Option:
For time:
2,000-m row
40-m handstand walk
3 legless rope climbs, 15 ft.
1,000-m row
25-m handstand walk
2 legless rope climbs, 15 ft.
500-m row
15-m handstand walk
1 legless rope climbs, 15 ft.Beginner Option:
For time:
1,000-m row
40-m bear crawl
3 rope climbs, lying to standing
500-m row
25-m bear crawl
2 rope climbs, lying to standing
250-m row
15-m bear crawl
1 rope climb, lying to standing