Sunday 210328

4 rounds for time of:

Run 400 m

50 walking lunges

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Compare to 191110.



Scaling:

Reduce the volume to complete this workout in 16 minutes or less.

Intermediate Option:

4 rounds for time of:

Run 400 m

40 walking lunges

Beginner Option:

4 rounds for time of:

Run 200 m

25 walking lunges

Mayhem Daily Wod - 21326

      
30/22 Cal. Row
30 GHD’s
30 Box Jump Overs (24/2)
30/22 Cal. Row
30 Toes to Bar
30 DB Thrusters (50s/35s)
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Cal. Row
    

Friday 210326

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Rest 1 minute

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Rest 1 minute

15 front squats

30 bar muscle-ups

15 thrusters

♀ 65 lb.  ♂ 95 lb.

Time cap: 15 minutes

Then,

Workout 21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time cap: 7 minutes

Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

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

Mayhem Daily Wod - 21325

      
5 sets
New sets every 90 sec
2 Bench press @85%
2 Deadlift
 
 
Workout:
Every min (10 mins)
10 Bar Facing Burpees
    

Thursday 210325

Run 5,000 meters

Post time to comments.

Compare to 201024.



Scaling:

Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:

Jog for 20 minutes

Mayhem Daily Wod - 21324

      
12 mins to establish Max Snatch
 
 
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)
    

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

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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