Wednesday 210728

Virtual Games Event 1

For time:

5,000-m row

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.

Mayhem Daily Wod - 21727

      Affiliate:

3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 -
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar

 
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Mayhem Daily Wod - 21726

      M60:

For Time:
3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24”/20”)

 
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Monday 210726

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

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Compare 200325.



Scaling

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Sunday 210725

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 210215.



Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Mayhem Daily Wod - 21724

      Mayhem BodyBuilding:

Barbell Bench Press
5 sets: 10 reps; increasing across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.


Alt. DB Tempo Bench + Double DB Bench
4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).
*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.


Double DB Incline Bench Press 
4 sets: 10 reps; stay the same or increase across
*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.


Barbell Skull Crushers
4 sets: 10-15 reps; same resistance across. Moderate weight
*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.


Seated Tricep DB French Press
4 sets: 12-15 reps; moderate loading
*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.


Lower Body Push/Pull
Barbell Back Squat
5 sets: 10-12 Reps; increasing across sets
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets


Barbell Deadlift
5 sets: 10-12 reps; increasing across sets 
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.




Elevated Heel Goblet Squat
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets 
*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension





Elevated Toe Double DB Romanian Deadlift
4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.
* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.





DB Walking Lunges
4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion
*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.





Seated Barbell Calf Raise 
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 
If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge


 
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Mayhem Daily Wod - 21723

      Compete:

15-10-6:
Overhead Squats (165/115)
Bar muscle-ups
-Rest 1:1-
For time:
45 Overhead Squats (95/65)
45 Toes to Bar

 
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Friday 210723

Run 10,000 meters

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Compare to 200628.



Scaling:

This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:

For distance:

Jog or walk 40 minutes

Mayhem Daily Wod - 21722

      Aerobic Capacity:

Row or Ski Workout
Part 1:
2x
250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
-Rest 2min-


Part 2:
2x
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest b/t sets-

 
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Thursday 210722

5 rounds for time of:

5 deadlifts

10 burpees

♀ 185 lb. ♂ 275 lb.

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Compare to 180710.



Scaling

This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option

5 rounds for time of:

5 deadlifts

10 burpees

Men: 225 lb.

Women: 155 lb.

Beginner Option

5 rounds for time of:

5 deadlifts

5 burpees

Men: 135 lb.

Women: 95 lb.