Mayhem Daily Wod - 21816

      M30:

AMRAP 15:00
30 Sit Ups
30 Air Squats
30 Alternating Leg V-Ups 
30 Air Squats


"Roses Minimal"
AMRAP 15:00
30 Sit Ups
20 Single Dumbbell Thrusters *Right Arm (50/35)
30 Alternating Leg V-Ups
20 Single Dumbbell Thrusters *Left Arm (50/35)

 
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Monday 210816

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

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Compare to 200210.



Scaling:

Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.

Intermediate Option:

30 snatches for time

♀ 75 lb. ♂ 115 lb.

Beginner Option:

30 snatches for time

♀ 35 lb. ♂ 55 lb.

Sunday 210815

2 rounds for time of:

Run 1 mile

100 sit-ups

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Compare to 180124.



Scaling:

Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.

Intermediate Option:

2 rounds for time of:

Run 1,200 meters

75 sit-ups

Beginner Option:

2 rounds for time of:

Run 800 meters

50 sit-ups

Saturday 210814

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

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Compare to 191017.



Scaling:

This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.

Intermediate Option:

For time:

70 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

♀ 10-lb. ball ♂ 16-lb. ball

Beginner Option:

For time:

50 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.

♀ 6-lb. ball   ♂ 12-lb. ball

Mayhem Daily Wod - 21813

      Scaled:

AMRAP 5 Minutes
10/8 Calorie Row
10 Alternating Dumbbell Clean and Jerk (35/20)
-Rest 3 MInutes-
AMRAP 5 Minutes
10/8 Calorie Row
6 Burpee Over Rower

 
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Mayhem Daily Wod - 21812

      M60

@0:00
“Randy”
75 Power Snatches (75/55)
@8:00
Snap-chill
25 Power Snatches (155/105)

 
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Thursday 210812

Deadlift 3-3-3-3-3-3-3 reps

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Compare to 210629.



Scaling:

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

Mayhem Daily Wod - 2187

      Compete:

100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk

 
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Wednesday 210811

For time:

1,000-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

1,000-m row

♀ 65 lb.  ♂ 95 lb.

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Scaling:

Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

Intermediate Option:

For time:

1,000-m row

30 pull-ups

10 overhead squats

20 pull-ups

20 overhead squats

10 pull-ups

30 overhead squats

1,000-m row

♀ 55 lb.  ♂ 75 lb.

Beginner Option:

For time:

500-m row

20 assisted pull-ups

10 overhead squats, with a dowel

10 assisted pull-ups

20 overhead squats, with a dowel

5 assisted pull-ups

30 overhead squats, with a dowel

500-m

Mayhem Daily Wod - 21810

      Affiliate:

3 Rounds
21 Toes to Bar 
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)

 
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