Saturday 210417

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 185 lb. ♂ 275 lb.

Post total completed to comments.



Scaling:

Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 125 lb. ♂ 185 lb.

Beginner Option:

In 10 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 75 lb. ♂ 115 lb.

Friday 210416

Snatch balance 3-3-3-3-3 reps

Post loads to comments.

Compare to 170121.



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.

Mayhem Daily Wod - 21414

      
120 Wall Balls (20/14)
120 Calorie Row
    

Wednesday 210414

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of ring dips

Rest 15 seconds

Post total calories rowed and dips completed to comments.

Compare to 140425.



Scaling:

Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:

7 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of assisted push-ups

Rest 15 seconds

Mayhem Daily Wod - 21413

      Workout:
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
    

Tuesday 210413

Practice SLIPS for 20 minutes.

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

Post loads to comments.

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

Post time and load to comments.



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)