Mayhem Daily Wod - 22120

      MAC

6x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)
Total: 52 Min

 
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Mayhem Daily Wod - 22119

      WRD

8 Sets
20/15 Cal Ski
15 Strict Handstand Push Up
10 Bar Muscle Up
-Rest 1:1-

 
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Wednesday 220119

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

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Compare to 201109.



Scaling:

Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Mayhem Daily Wod - 22118

      Mayhem Gymnastics

9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

 
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Tuesday 220118

50-35-20 reps for time of:

Wall balls

Pull-ups

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

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Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball

Mayhem Daily Wod - 22117

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Single Arm Object Row (Each Arm)

 
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Monday 220117

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

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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

Mayhem Daily Wod - 22115

      MBS

3 sets:
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
* Rest as needed between sets *
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
- These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set. 
* Rest as needed between sets *
2 Snatch Deadlift + 2 Snatch Pull x 3 sets @ 95% of 1Rm Snatch
* rest as needed between sets *

 
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Saturday 220115

CrossFit Games Event 10

 For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

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Scaling:

With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:

For time, with a 30 minute timecap:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Beginner Option:

For time:

15 knee raises

0.75-mile jog

15 knee raises

0.75-mile jog

15 knee raises

Mayhem Daily Wod - 22114

      Compete

5 Rounds
25' Handstand Walk
11 Deadlift (225/155)
25' Handstand Walk
7 Bar Muscle Ups

 
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