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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Friday 210702

Last-Chance Qualifier Event 3

For time:

100 burpees

For each rep, jump and touch a target 12 inches above your reach.

Post time to comments.



Scaling:

Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.

Intermediate Option:

Complete as many burpees as possible in 7 minutes.

For each rep, jump and touch a target 12 inches above your reach.

Beginner Option:

Complete as many burpees as possible in 7 minutes.

Mayhem Daily Wod - 2171

      Mayhem Aerobic Capacity:

Row "Aerobic Threshold"
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-

 
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Thursday 210701

Last-Chance Qualifier Event 1

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell

Post time to comments.

Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Beginner Option:

30-20-10 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 15-lb. dumbbell

♂ 20-lb. dumbbell

Mayhem Daily Wod - 21630

      What's Rich Doing:

3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-

 
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Mayhem Daily Wod - 21629

      Affiliate:

3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-

 
View Video

 
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Tuesday 210629

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210221.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.