Mayhem Daily Wod - 21105
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
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
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
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 secondsPost 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 secondsBeginner 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
Saturday 211002
Heavy Grace
30 clean and jerks for timePick 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
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
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. ballPost 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. BallBeginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Mayhem Daily Wod - 21930
Mayhem Daily Wod - 21930
MAC: 500m at Fast pace or SR b/t 32-36 -2 Min Rest- 1000m at Moderate Pace or SR b/t 28-32 -3 Min Rest- 1000m at Moderate Pace or SR b/t 28-32 -3 Min Rest- 500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)
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Mayhem Daily Wod - 21929
Mayhem Daily Wod - 21929
What's Rich Doing: 5 Rounds 50’ Handstand Walk 3 Rope Climb -Rest 5:00- 5 Rounds 50’ Handstand Walk 2 Legless Rope Climb
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Wednesday 210929
Wednesday 210929
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 200110.Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.
Beginner Option:
Thruster 5-5-3-3-3-1-1-1-1 reps