Sunday 220306

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. row

Post rounds completed to comments.

Compare to 180418.



Scaling:

Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option:
 Complete as many rounds as possible in 25 minutes of:

10 push-ups

20 sit-ups

30-cal. row

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 knee push-ups

15 sit-ups

20-cal. row

Mayhem Daily Wod - 2224

      Compete

100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups
*Repeat from January 20, 2021

 
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Friday 220304

Workout 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

♀ 155 lb  ♂ 225 lb

Time cap: 10 minutes

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

Thursday 220303

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

Post loads to comments.

Compare to 210128.



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.

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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