Thursday 211007

Lane

5 rounds for max reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Post reps of each to comments.

Compare to 210126.



Scaling:

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:

5 rounds for max reps of:

2/3 bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Beginner Option:

5 rounds, not for time of:

10 hang power snatches

10 push-ups

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21106

      Scaled:

4 sets (1 set every 3:00)
8 Burpee Box Jump Overs (24”/20”)
8 Overhead Squats (95/65)

 
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Wednesday 211006

Front squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 150711.



Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Mayhem Daily Wod - 21105

      MBS:



Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.



Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.



Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press



Barbell Front Rack Step Up
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.




Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises


 
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Tuesday 211005

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 40 lb. DBs ♂ 60 lb. DBs

Post completed rounds to comments.

Compare to 170628.



Scaling:

Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 30 lb. DBs ♂ 45 lb. DBs

Beginner Option:

Complete as many rounds as possible in 9 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 20 lb. DBs ♂ 30 lb. DBs

Mayhem Daily Wod - 21104

      M30:

4 Sets 
200m Run
30 Jumping Air Squats 
200m Run
*GO FAST!
*Rest 2:00 B/T Sets


*BACKPACK OPTION:
4 Sets 
200m Backpack Run 
30 Backpack Back Squats  
200m Backpack Run 
*GO FAST! 
*Rest 2:00 B/T Sets 
**All with 20/24# Backpack/Vest 

 
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Sunday 211003

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

Compare to 191201.



Scaling:

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Beginner Option:

On a 15-minute clock, 3 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Saturday 211002

Heavy Grace

30 clean and jerks for time

Pick a load that is heavier than the last time you performed Grace.

Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.

Post time and load to comments.



Scaling:

Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.

Intermediate Option:

30 clean and jerks for time

♀ 95 lb. ♂ 135 lb.

Beginner Option:

30 clean and jerks for time

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21101

      Compete:

21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups

 
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Friday 211001

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. ball

♂ 24-inch box, 20-lb. ball

Post time to comments.

Compare to 190722.



Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. Ball

♂ 24-inch box, 20-lb. Ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats