Sunday 210808
Sunday 210808
Test 3
Tabata squat
Max reps of muscle-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Compare to 161029.Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes
Mayhem Daily Wod - 2187
Mayhem Daily Wod - 2187
Scaled: 3 Rounds 400m Run 15 Kettlebell Swings (53/35) 9 Pull Ups (OR 12 Banded Pull Ups)
View Video
Sign Up for Our Programming
Saturday 210807
Saturday 210807
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minutePost reps completed each round to comments.
Compare to 200711.Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout.Intermediate Option:
2 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
2 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minuteBeginner Option:
3 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minute
Friday 210806
Friday 210806
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-undersPost 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-undersBeginner 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
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-
Sign Up for Our Programming
Mayhem Daily Wod - 2184
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
Sign Up for Our Programming
Wednesday 210804
Wednesday 210804
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repPost 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
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
View Video
Sign Up for Our Programming
Mayhem Daily Wod - 2182
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
View Video
Sign Up for Our Programming
Monday 210802
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.