Wednesday 210811

For time:

1,000-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

1,000-m row

♀ 65 lb.  ♂ 95 lb.

Post time to comments.



Scaling:

Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

Intermediate Option:

For time:

1,000-m row

30 pull-ups

10 overhead squats

20 pull-ups

20 overhead squats

10 pull-ups

30 overhead squats

1,000-m row

♀ 55 lb.  ♂ 75 lb.

Beginner Option:

For time:

500-m row

20 assisted pull-ups

10 overhead squats, with a dowel

10 assisted pull-ups

20 overhead squats, with a dowel

5 assisted pull-ups

30 overhead squats, with a dowel

500-m

Mayhem Daily Wod - 21810

      Affiliate:

3 Rounds
21 Toes to Bar 
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)

 
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Tuesday 210810

Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans

10 push-ups on dumbbells

♀ 45-lb. DBs    ♂ 70-lb. DBs

Post rounds completed to comments.



Scaling:

This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans

10 push-ups on dumbbells

♀ 35-lb. DBs    ♂ 50-lb. DBs

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans

10 assisted push-ups

♀ 15-lb. DBs    ♂ 20-lb. DBs

Mayhem Daily Wod - 2186

      Compete:

5 Sets
AMRAP 3 Minutes
3 Deadlifts (275/185)
6 Push Ups
9 Box Jumps (24”/20”)
-Rest 1 Minute-
* Start each AMRAP where you left the previous one off at

 
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Mayhem Daily Wod - 2189

      M30:

3 Sets:
AMRAP 5 Minutes:
30 Alternating Leg V-Ups 

20 Alternating Box Step Ups (Total)
-Rest :90 between sets-

 
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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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