Mayhem Daily Wod - 21820

      Compete:

30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar

 
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Friday 210820

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 155 lb.

♂ 24-in. box, 225 lb.

Post reps completed to comments.

Compare to 200116.



Scaling:

For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 125 lb.

♂ 24-in. box, 185 lb.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 6-in. box, 75 lb.
♂ 12-in. box, 115 lb.

Mayhem Daily Wod - 21819

      Scaled:

10-9-8-7-6-5-4-3-2-1
Thrusters (115/80)
* 3 Wall Walks after each set.

 
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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

Post rounds completed to comments.

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

Post loads to comments.

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

Post time to comments.

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