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Mayhem Daily Wod - 211117
What's Rich Doing:
4 Rounds
30/24 Cal Bike Erg
15 Power Clean (115/80)
15 Shoulder to Overhead (115/80)
15 Pull Up
30/24 Cal Bike Erg
*Rest 4:00 between rounds.
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Mayhem Daily Wod - 21721
Affiliate:
2 Sets
3 Rounds
100 Double Under
15 Single Arm Shoulder to Overhead (80/55) (Right arm)
15 Single Arm Shoulder to Overhead (80/55) (Left arm)
3 Pegboard
-Rest 1:1 b/t sets-
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Tuesday 210608
Online Semifinals Event 2
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap
Post time to comments.
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads♀ 10-lb. DBs ♂ 15-lb. DBs
Friday 210521
PairUP ThrowDOWN
For time, with a partner:30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m runRest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 runTime cap: 35 minutes
♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrustersPost time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpeesScaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Mayhem Daily Wod - 21520
M30
EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest
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Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-undersRest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders♀ 35-lb. dumbbells
♂ 50-lb. dumbbellsTime cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingTime cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-undersRest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders♀ 30-lb. dumbbells
♂ 40-lb. dumbbellsOR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternatingBeginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-undersRest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders♀ 10-lb. dumbbells
♂ 15-lb. dumbbellsOR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Mayhem Daily Wod - 2145
10:00 to establish 1RM Back Squat
Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Mayhem Daily Wod - 21318
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
100 yd Sandbag Front Hold Carry (150/100)
30 Shoulder to Overhead (135/95)
Mayhem Daily Wod - 21121
2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
(1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row
21-15-9 Reps for Time
Shoulder-to-Overheads (135/95 lb)
Chest-to-Bar Pull-Ups