Wednesday 210324

Complete as many rounds as possible in 10 minutes of:

50 double-unders

100-m farmers carry

♀ 35-lb. DBs  ♂ 50-lb. DBs

Post rounds completed to comments.



Scaling:

Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

35 double-unders

100-m farmers carry

♀ 30-lb. DBs  ♂ 40-lb. DBs

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

50 single-unders

100-m farmers carry

♀ 15-lb. DBs  ♂ 25-lb. DBs

Tuesday 210323

Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Mayhem Daily Wod - 21322

      
5 sets
New set every minute
5 Back Squats @ 60% +20lb (total)
-into-
Every 90 secs x 5 sets
1 Heavy Pause Back Squat 
* Build across sets - record heaviest set to score*
 
 
 
Workout:
Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 SHSPU
10 Power Cleans (155/105)
    

Sunday 210321

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 190527.



Scaling:

Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

Saturday 210320

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 200714.



Scaling:

Focus on excellent technique for every set. If you have 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:

Back squat 5-5-5-3-3-3-3-3 reps

Friday 210319

Workout 21.2 / 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box

♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

Mayhem Daily Wod - 21318

      
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
 
 
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Echo Bike
100 yd Sandbag Front Hold Carry (150/100)
30 Shoulder to Overhead (135/95)
    

Wednesday 210317

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

♀ 25-lb. DBs  ♂ 40-lb. DBs

Post time to comments.



Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters

♀ 20-lb. DBs  ♂ 30-lb. DBs

Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters

♀ 8-lb. DBs  ♂ 15-lb. DBs

Tuesday 210316

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 201123.



Scaling:

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

Monday 210315

For time:

Row 2,000 meters

100 wall-ball shots

20 muscle-ups

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Post time to comments.

Compare to 180227.



Scaling:

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

For time:

Row 1,500 meters

50wall-ball shots

20 ring rows

♀ 6-lb. ball

♂ 10-lb. ball