Friday 210806

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit

15 ring push-ups

50 double-unders

Post rounds completed to comments.

Compare to 200906.



Scaling:

All three exercises in this triplet are difficult. Modify each so that each exercise can be completed unbroken in the early rounds.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20-second ring L-sit

10 ring push-ups

35 double-unders

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

30-second seated leg raises

15 elevated push-ups

50 single-unders

Mayhem Daily Wod - 2185

      Aerobic Capacity:

Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-

 
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Mayhem Daily Wod - 2184

      What's Rich Doing:

40-30-20-10
GHD Sit Up
4-3-2-1
Legless Rope Climb
-Into-
20 Squat Snatch 185/125 

 
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Wednesday 210804

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 201019.



Scaling:

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.

Beginner Option:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

Mayhem Daily Wod - 2183

      Affiliate:

500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row

 
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Mayhem Daily Wod - 2182

      M60:

4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups

 
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Monday 210802

CrossFit Games Event 15

For time:

600-m row

90 chest-to-bar pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 135 lb.  ♂ 185 lb.

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.



Scaling:

This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.

Intermediate Option:

For time:

600-m row

90 pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 95 lb.  ♂ 135 lb.

Beginner Option:

For time:

400-m row

50 assisted pull-ups

36-ft. walking lunge, weight back-racked

36-ft. walking lunge, weight front-racked

36-ft. walking lunge, weight overhead

♀ 35 lb.  ♂ 45 lb.

Sunday 210801

CrossFit Games Event 10

 For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Post time to comments.



Scaling:

With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:

For time, with a 30 minute timecap:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Beginner Option:

For time:

15 knee raises

0.75-mile jog

15 knee raises

0.75-mile jog

15 knee raises

Saturday 210731

CrossFit Games Event 9

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 75 lb.  (Virtual Games use 65 lb.)

♂ 105 lb. (Virtual Games use 95 lb.)

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.



Scaling:

This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:

 21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 55 lb.  ♂ 75 lb.

Beginner Option:

15-12-9 reps for time of:

Echo Bike calories

Snatches

♀ 35 lb.  ♂ 45 lb.

Mayhem Daily Wod - 21730

      Compete:

6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie Echo (OR Assault) Bike
-Rest 2 Minutes between sets -

 
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