Sunday 210808

Test 3

Tabata squat

Max reps of muscle-ups in 4 minutes

The 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

      Scaled:

3 Rounds
400m Run
15 Kettlebell Swings (53/35)
9 Pull Ups (OR 12 Banded Pull Ups)

 
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Saturday 210807

4 rounds of:

1 minute of burpees

1 minute of GHD sit-ups

Rest 1 minute

Post 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 minute

Beginner Option:

3 rounds of:

1 minute of burpees

1 minute of sit-ups

Rest 1 minute

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.