Sunday 210131

Power clean 5-3-3-1-1-1 reps

Practice L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

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Scaling:

Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.

Saturday 210130

Make 3 attempts at each of the following:

Max set of toes-to-bars

Max set of ring dips

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, or time for each to comments.

Compare to 170214.



Scaling:

This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Intermediate Option:

Can be completed as Rx’d

Beginner Option:

Make 3 attempts at each of the following:

Max set of hanging knee raises

Max set of push-ups

Broad jump for distance

Then,

Row 2,000 meters for time

Mayhem Daily Wod - 21129

      
Push Jerk:

2x3 reps @ 65% 1RMJerk

3x3 @ 70% 1RM Jerk
* Bar can be taken from the rack
*10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.
 
Workout:

For time
10-20-30-40-50 
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round

 
- 20:00 Time Cap -
    

Thursday 210128

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

Practice SLIPS for 20 minutes.

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Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Mayhem Daily Wod - 21126

      

AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike
5 Burpee Pull Ups
-1 min rest--
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike
10 Toes to Bar
5 Bar Muscle Ups

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at 

    

Wednesday 210127

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Compare to 180619.



Scaling:

This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:

4 rounds for time of:

10 GHD sit-ups

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

Tuesday 210126

Lane

5 rounds for max reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.



Scaling:

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:

5 rounds for max reps of:

2/3 bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.

Beginner Option:

5 rounds, not for time of:

10 hang power snatches

10 push-ups

♀ 45 lb.  ♂ 65 lb.

Sunday 210124

Martin

For time, with a partner:

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

Scaling:

This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:

For time, with a partner:

200 lateral jumps over a dumbbell

100 burpee snatches

50 dumbbell thrusters

100 lateral jumps over a dumbbell

100 hand-release push-ups

50 pull-ups

50 lateral jumps over a dumbbell

100 sit-ups

100 wall-ball get-ups

Saturday 210123

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 bodyweight back squats

Post rounds completed to comments.

Compare to 091122.



Scaling:

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 reps ¾ bodyweight back squats

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats

Friday 210122

3 rounds for time of:

30 pull-ups

400-meter run

Post time to comments.

Compare to 170816.



Scaling:

This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs.

Intermediate Option:

3 rounds for time of:

20 pull-ups

400-meter run

Beginner Option:

3 rounds for time of:

20 assisted pull-ups

200-meter run