Wednesday 220302

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 strict handstand push-ups

Post rounds completed to comments.



Scaling:

Modify the gymnastics element to a pushing exercise that allows you to complete the reps in 1-2 sets.

Intermediate Option:

 Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

5 strict handstand push-ups

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 push-ups

Monday 220228

For time:

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

Post time to comments.

Compare to 170711.



Scaling:

If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:

For time:

5 muscle-ups with minimal kip

50 double-unders

4 muscle-ups with minimal kip

40 double-unders

3 muscle-ups with minimal kip

30 double-unders

2 muscle-ups with minimal kip

20 double-unders

1 muscle-ups with minimal kip

10 double-unders

Beginner Option:

For time:

10 muscle-ups on low rings

50 single-unders

8 muscle-ups on low rings

40 single-unders

6 muscle-ups on low rings 
30 single-unders

4 muscle-ups on low rings

20 single-unders

2 muscle-ups on low rings

10 single-unders

Sunday 220227

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 201230.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Mayhem Daily Wod - 22226

      Scaled

3 rounds
Min 1: 10/8 Calorie Bike Erg (OR 100m Run)
Min 2: 8 Box Jumps (20”/16”)
Min 3: 10/8 Calorie Echo Bike
Min 4: 3 Burpee Pull-Ups (OR 1 Bar Muscle Up)
Min 5: 100m Run
Min 6: 30 second Handstand Walk (practice)

 
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Saturday 220226

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

Post time to comments.

Compare to 170913.



Scaling:

Beginner athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 22225

      Compete

4 sets (1 set every 5 minutes)
25/20 Calorie Bike Erg
25 Wall Balls (20/14)
100 Double Unders

 
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Friday 220225

Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

♀ 35-lb dumbbell, 20-in box

♂ 50-lb dumbbell, 24-in box

Visit the CrossFit Games website for all versions of the workout.

Mayhem Daily Wod - 22224

      MAC

5 Sets:
4x (750m at Fast, 1 Min at Easy)
*Rest 2 Min between sets.

 
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Mayhem Daily Wod - 22223

      WRD

*New Set Every 20:00
27-21-15-9
Cal Assault Bike
Pull Up
27-21-15-9
Cal Row
54-42-30-18
Push Up
27-21-15-9
Cal Ski
Overhead Squat (115/75)

 
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Wednesday 220223

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