Tuesday 210413

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

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Compare to 200206.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Sunday 210411

Quarterfinal Test 5

9-6-3 reps for time of:

Snatch

Burpee box jump-over

♀ 135 lb., 30 in.

♂ 185 lb., 30 in.

Post time to comments.



Scaling:

This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:

 9-6-3 reps for time of:

Snatch

Burpee box jump-over

♀ 115 lb., 24 in.

♂ 155 lb., 30 in.

Beginner Option:

9-6-3 reps for time of:

Snatch

Burpee box step-over

♀ 55 lb., 15 in.

♂ 75 lb., 20 in.

Saturday 210410

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3

For time:

120 wall-ball shots

120-cal. row

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

OR

Quarterfinal Test 4

For max load:

4-rep-max front squat

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Scaling:

Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.

Beginner Option:

75 wall-ball shots

75-cal. row

♀ 4-lb. ball to 8 ft.

♂ 8-lb. ball to 9 ft.

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

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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

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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