Mayhem Daily Wod - 2178

      Mayhem Aerobic Capacity:

Assault or Echo Bike "50 Cal for Time" Workouts
3 Sets:
2min at moderate pace
1min at easy pace
30sec at fast pace
-Rest: 3min b/t sets-

 
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Mayhem Daily Wod - 2177

      BodyBuilding:
Arms and Core:
Floor Plate Press + Bent Over Plate Row
100 reps on each. Weight should be challenging but doable in at least sets of 10. Work off reps on both movements until finished
*Focus: Quality form on pressing and pulling. Avoid use momentum to assist in moving the weight on either movement.


Tricep Dips + Chin-ups
5 sets on each: 10-15 reps on each
*Focus: Add assistance to each movement so that 10 reps minimum can be achieved each set.
Overhead Plate Tricep Extension + Plate Double Bicep Curl
4 sets: 10-15 on each
*Focus: Be sure to have a good grip on the plate when going overhead. Weight should allow for control throughout movement. Do not use momentum.


Core Work:
4 Rounds
25 Strict Abmat Situps
10 Strict Toes to Bar or strict knee raise
30 sec plank
30 sec side plank (right)
30 sec side plank (left)
50 yd single DB overhead carry (right)
50 yd single DB overhead carry (left)
*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.

 
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Wednesday 210707

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 201226.



Scaling:

Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe

Front squat 3-3-3-3-3-3-3 reps

Mayhem Daily Wod - 2176

      Affiliate:

5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge

 
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Tuesday 210706

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks

♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.



Scaling:

This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps

15 push jerks

20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks

♂ 18-in. box, 55-lb. jerks

Mayhem Daily Wod - 2175

      M30:

4 Sets
AMRAP 2 Minutes
25 Push Ups
Max Line Hops/ Jumping Jacks
-Rest 1 Minute b/w sets-


"American Soldier Minimal"
4 Sets
AMRAP 2 Minutes
25 Double Dumbbell Bench Press (50s/35s)
Max Double Unders 
-Rest 1 Minute b/w sets-

 
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Sunday 210704

1775

Complete as many rounds as possible in 60 minutes of:

17 power cleans

75 squats

♀ 95 lb. ♂ 135 lb.

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward, and reload the barbell for the next round.

Post rounds completed to comments.

Compare to 160614.



Scaling:

This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.

Intermediate Option:

Complete as many rounds as possible in 60 minutes of:

17 power cleans

75 squats

♀ 85 lb. ♂ 115 lb.

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Beginner Option:

Complete two rounds of:

17 power cleans
75 squats

♀ 55 lb. ♂ 75 lb.

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Mayhem Daily Wod - 2173

      BodyBuilding:

Strict Pullups
5 sets: 6-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more.
Rest 90 sec b/t sets


Bent-over Barbell Row 
5 sets: 8-10 reps (Increasing weight across sets) - Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen


Single Arm Dumbbell Row 
4 sets: 10-12 reps (Increasing weight across sets) - Athlete can brace against a bench, waist height object, or their own body
*Focus: Same as Barbell row above


Standing Barbell Curl 
4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)
*Focus: Shoulder width grip focusing on bicep contraction at top of rep.


Standing Alternating Dumbbell Curl + Double Head Dumbbell Curl
3 set: 10 alternating curls (each side) + immediately into 10 double head DB curl. (Weight should feel moderate for alternating curls and then stay the same or slightly increase for double head curl)
*Focus: Do not be tempted to go heavy on the first weight for alt. Dumbbell curls. For double head Dumbbell curl, lean forward slightly and stay within ROM that keep tension on biceps

 
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Saturday 210703

Peyton

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.



The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.



Scaling:

This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

10 dumbbell thrusters, 25/35 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 assisted pull-ups

10 dumbbell thrusters, 10/20 lb.

*Stop and perform 40 single-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 1-mile walk.

Mayhem Daily Wod - 2172

      Compete:

3 Rounds
33 Wall Balls (30/20)
22 GHD Sit-ups
11 Sandbag Cleans (150/100)
-Rest 2 Minutes-
2 Rounds For Time
22 Toes to Bar
11 D ball Step-overs (100/70) (24/20)

 
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