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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Tuesday 210907

Shoulder press 5-5-5-5-5 reps

Post loads to comments.

Compare to 130731.



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 - 2196

      M30:

For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)


"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups

 
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Sunday 210905

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars

50 burpees

75 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Post rounds completed to comments.



Scaling:

​
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:

Complete as many rounds as possible in 15 minutes:

15 toes-to-bars

35 burpees

50 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Beginner Option:

Complete as many rounds as possible in 15 minutes:

20 sit-ups

30 burpees

40 wall-ball shots

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210904

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.

Compare to 180308.



Scaling:

The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:

Row 200 meters

Row 400 meters

Row 600 meters

Row 400 meters

Row 200 meters

Mayhem Daily Wod - 2193

      Compete:

50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row

 
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Friday 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.



Scaling:

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 single-unders

♀ 45 lb. ♂ 65 lb.