Monday 210913

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope

Post time to comments.

Compare to 200305.



Scaling:

Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:

For time:

15 body-weight back squats

5 rope climbs, 15-ft. Rope

12 body-weight back squats

3 rope climbs, 15-ft. Rope

9 body-weight back squats

1 rope climb, 15-ft. rope

Beginner Option:

For time:

21 back squats

7 rope climbs, lying to standing

15 back squats

5 rope climbs, lying to standing

9 back squats

3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Sunday 210912

50-40-30-20-10 reps for time of:

Double-unders

GHD sit-ups

Post time to comments.



Scaling:

This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.

Intermediate Option:

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

Beginner Option:

50-40-30-20-10 reps of:

Single-unders

25-20-15-10-5 reps of:

Abmat sit-ups

Mayhem Daily Wod - 21911

      M60:

4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders

 
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Saturday 210911

3 rounds for time of:

Run 800 meters

Rest 2 minutes

Post time to comments.

Compare 200605.



Scaling:

These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.

Beginner Option:

3 rounds for time of:

Run 600 meters

Rest 2 minutes

Mayhem Daily Wod - 21910

      Compete:

2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)

 
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Mayhem Daily Wod - 2199

      MAC:
Row ""Anaerobic"" Workouts
500m at fast pace, 125m sprint, 
400m at fast pace, 125m sprint,
300m at fast pace, 
125m sprint w/ 3min rest b/t all reps

 
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Thursday 210909

10 rounds for time of:

3 weighted pull-ups

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 200629.



Scaling:

Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:

10 rounds for time of:

2 weighted pull-ups, 20 / 35 lb.

3 strict pull-ups

5 kipping pull-ups

Beginner Option:

5 rounds for time of:

2 ring rows, feet elevated

3 ring rows, feet under pull-up bar

5 ring rows, feet one step back

Mayhem Daily Wod - 2198

      
4 Rounds
4:00 Standing Bike Erg
3 Rounds
50 Double Under
25 Squats w/ 30# Ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.

 
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Wednesday 210908

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.



Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:

3 rounds for time of:

500-m row

12 deadlifts

21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:

3 rounds for time of:

400-m row

9 deadlifts

15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

Mayhem Daily Wod - 2197

      Affiliate:

For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)

 
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