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

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

      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

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

Mayhem Daily Wod - 21928

      MBS:

30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions 
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold

 
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Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.



Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:

3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.