Latest Wods

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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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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