Thursday 210819

Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 single-leg squats, alternating

40 double-unders

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Compare to 151217.



Scaling:

Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, lying to standing

20 squats

40 single-unders

Mayhem Daily Wod - 21818

      What's Rich Doing:

10 Rounds
300m Row (Moderate)
15 Dumbbell Bench (50/35)

 
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Wednesday 210818

Split jerk 5-5-3-3-3-1-1-1-1 reps

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Compare to 200308.



Scaling:

All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Mayhem Daily Wod - 21817

      Affiliate:

For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)

 
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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.

Post time to comments.

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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