Friday 210409

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1

For total time:

3 rounds of:

10 strict handstand push-ups

10 dumbbell hang power cleans

50 double-unders

Rest 1 min., then:

3 rounds of:

10 kipping handstand push-ups

10 dumbbell shoulder-to-overheads

50 double-unders

♀ 35-lb. dumbbells

♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2

For time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.



Scaling:

If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:

 3 rounds of:

10 kipping handstand push-ups

10 dumbbell hang power cleans

30 double-unders

Rest 1 min., then:

3 rounds of:

15 push-ups

10 dumbbell shoulder-to-overheads

30 double-unders

♀ 30-lb. dumbbells

♂ 40-lb. dumbbells

OR

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Beginner Option:

3 rounds of:

10 push-ups

10 dumbbell hang power cleans

50 single-unders

Rest 1 min., then:

3 rounds of:

10 knee push-ups

10 dumbbell shoulder-to-overheads

50 single-unders

♀ 10-lb. dumbbells

♂ 15-lb. dumbbells

OR

40 sit-ups

4 rope climbs, from lying to standing

40 lunge steps

30 sit-ups

3 rope climbs, from lying to standing

30 lunge steps

20 sit-ups

2 rope climbs, from lying to standing

20 lunge steps

10 sit-ups

1 rope climb, from lying to standing

10 lunge steps

Mayhem Daily Wod - 2148

      
4 Rounds
800/650m Bike Erg
20 Synchro DB Snatches (50/35)
15yd Synchro DB Lunge (50/35)
20 Synchro Pushups
15yd Synchro DB Lunge (50/35)
    

Thursday 210408

Row 5,000 meters

Post time to comments.

Compare to 190227.



Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:

Row 3,000 meters

Tuesday 210406

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Squat clean

Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.



Scaling:

Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Squat clean

Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 105 lb. ♂ 155 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

5 squat cleans

5 assisted pull-ups

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 2145

      
10:00 to establish 1RM Back Squat
 
 Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders


-Rest until 15:00-



15 Muscle Ups

27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
    

Monday 210405

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Sunday 210404

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Post time to comments.

Compare to 201218.



Scaling:

This Hero Workout contains a high volume of each exercise, broken into large sets.  Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings **

**25 AbMat sit-ups

Friday 210402

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Post times for each round to comments.

Compare to 171217.



Scaling:

The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.

Beginner Option:

6 rounds, each for time, of:

100-meter run

Rest 2 minutes

Thursday 210401

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 050731.



Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Overhead squat 5-5-5-3-3-3-3-3 reps

Mayhem Daily Wod - 21331

      
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders