Friday 210521
Friday 210521
PairUP ThrowDOWN
For time, with a partner:30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m runRest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 runTime cap: 35 minutes
♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrustersPost time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpeesScaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Mayhem Daily Wod - 21520
Mayhem Daily Wod - 21520
M30
EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest
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Thursday 210520
Thursday 210520
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 161121.Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1
Mayhem Daily Wod - 21519
Mayhem Daily Wod - 21519
Compete
2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00 b/t sets-
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Wednesday 210519
Wednesday 210519
50-40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups♀ 16-kg KB ♂ 24-kg KB
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Compare to 171124.Scaling:
Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.Beginner Option:
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups♀ 8-kg KB ♂ 12-kg KB
Mayhem Daily Wod - 21518
Mayhem Daily Wod - 21518
Affiliate
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
- Echo Bike (85%)
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Tuesday 210518
Tuesday 210518
3 rounds for time of:
20 front squats
7 muscle-ups♀ 125 lb. ♂ 185 lb.
Post time to comments.
Compare to 200606.Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.Intermediate Option:
3 rounds for time of:
20 front squats
5 muscle-ups♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups♀ 45 lb. ♂ 65 lb.
Mayhem Daily Wod - 21517
Mayhem Daily Wod - 21517
AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats
BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest
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Mayhem Daily Wod - 21516
Mayhem Daily Wod - 21516
What's Rich Doing
3 Sets
30 Lateral Burpee over bar
15 Squat Snatch (135/95)
30 No Rebound Box Jump (24/20)
15 Thruster (135/95)
30 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-
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Sunday 210516
Sunday 210516
3 rounds for time of:
Run 400 meters
30 squats
20 push presses♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 140925.Scaling:
Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed.Beginner Option:
3 rounds for time of:
Run 200 meters
20 squats
15 push presses♀ 35 lb. ♂ 45 lb.